IMPORTANT PROGRAM NOTES
READ BEFORE STARTING
Perform a full general warm-up and exercise-specific warm-up every workout as
outlined on the next page (should only take 5-10 mins max)
Note that most sets in this program are taken to an RPE of 9-10. This means you
will push most sets within ~1 rep of failure or to failure. Make sure you are focused
mentally before starting each working set!
All working sets are broken up into Early Sets and Last Sets. The Early Sets are all
the sets that come before your Last Set. Usually the Early Sets should be a little bit
easier than the later sets (slightly lower RPE) whereas the Last Set is pushed to
failure on most (but not all exercises). See The Hypertrophy Handbook for a full
explanation of RPE.
There is a Weak Point & Arms day in this program where you will select a weak
point from the table below and perform 1-2 exercises for your weak point on this
day. Please read The Hypertrophy Handbook for more detail.
Each exercise has a clickable link which demonstrates how to perform the
exercise. I suggest watching each exercise demo before starting the workout.
All other aspects of the program, including how to understand the Last-Set
Intensity Technique column, when to make an exercise substitution and how to
progress through the rep ranges given is explained in The Hypertrophy Handbook.
Give it a full read before starting your first workout! Let's crush it!!
WARM UP PROTOCOL
General Warm-Up
Perform the following general warm-up before every workout (should take 5-10 mins max). You can
save time by doing some of the dynamic stretches as you do warm-up sets for the first exercise.
5-10 minutes
Light cardio on machine on your choice of machine (treadmill,
stairmaster, elliptical, bike, etc.)
10 reps per side
Arm Swings
10 reps per side
Arm Circles
10 reps per side
Front-to-Back Leg Swings
10 reps per side
Side-to-Side Leg Swings
15 reps per side
Cable External Rotation (optional)
Exercise-Specific Warm-Up
Perform the following exercise-specific warm-up according to the number of warm-up sets listed in
the program
1 Warm-Up Set Listed
Use ~60% of your planned working weight for ~6-10 reps (or until you
feel warm and loose)
2 Warm-Up Sets Listed
Perform a mini warm-up pyramid:
Warm-Up Set #1 = ~50% of planned working weight for ~6-10 reps
Warm-Up Set #2 = ~70% of planned working weight for 4-6 reps
3 Warm-Up Sets Listed
Perform a full warm-up pyramid:
Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps
Warm-Up Set #2 = ~65% of planned working weight for 4-6 reps
Warm-Up Set #3 = ~85% of planned working weight for 3-4 reps
The Pure Bodybuilding Program
1
WEAK POINTS TABLE
Weak Point
Exercise #1 Options
Exercise #2 Options
Shoulders
Cuffed Behind-The-Back Lateral
Rais
Machine Lateral Rais
Dumbbell Lateral Raise
Machine Shoulder Pres
Smith Machine Shoulder Pres
Standing DB Arnold Press
Pick one of the options above. Do not do all of
them in one day!
Lats (“Back Width”)
Cable Lat Praye
DB Lat Pullove
Machine Lat Pullover
Pick one of the options above. Do not do all of
them in one day!
Quads
Leg Extensio
Reverse Nordics
Pick one of the options above. Do not do all of
them in one day!
Glutes
Machine Hip Abductio
Cable Hip Abductio
Lateral Band Walk
Pick one of the options above. Do not do all of
them in one day!
Chest
Low Incline DB Fly
Low-To-High Cable Crossover
Pick one of the options above. Do not do all of
them in one day!
Pick one of the options above. Do not do all of
them in one day!
Lat-Focused Cable Ro
Elbows-In 1-Arm DB Ro
Half-Kneeling 1-Arm Lat
Pulldown
Pick one of the options above. Do not do all of
them in one day!
Single-Leg Leg Pres
Sissy Squat
Pick one of the options above. Do not do all of
them in one day!
Barbell Hip Thrus
Single-Leg DB Hip Thrust
Pick one of the options above. Do not do all of
them in one day!
Chest Press Machine (incline if
upper pecs are lagging, flat if
entire chest is lagging
Dumbbell Chest Press (incline if
upper pecs are lagging, flat if
entire chest is lagging)
Pick one of the options above. Do not do all of
them in one day!
Neck
Plate-Loaded Neck Curls
Head Harness Neck Extensio
Plate-Loaded Neck Extension
Pick one of the options above. Do not do all of
them in one day!
The Pure Bodybuilding Program
2
Weak Point
Exercise
Hamstrings
There is a lot of hamstrings volume in this program. If they are a weak point for
you, simply focus on executing the exercises listed with your best effort and
execution rather than adding more volume.
Calves
Rather than adding more calf training volume, focus on the execution of the
sets given in the program first. Ensure you are pausing at the bottom of each
rep and reaching a high level of effort. Feel free to sprinkle in 1-2 extra sets per
exercise if they are a major priority for you.
Mid-Back (“Back
Thickness”)
There is a lot of mid-back volume in this program. If this is a weak point for
you, simply focus on executing the exercises listed with your best effort and
execution rather than adding more volume. Really focus on squeezing your
shoulder blades together on the positive and feeling your back pull apart on the
negative when doing mid-back focused rows.
Upper Traps
The upper traps shouldn’t require a high level of volume to grow, especially
when there is a lot of mid-back work. Before adding sets, focus on the
execution of the sets given in the program first. Ensure you are squeezing your
traps at the top of each rep and reaching a high level of effort. Feel free to
sprinkle in 1-2 extra sets per exercise if they are a major priority for you.
Abs
The abs shouldn’t require a high level of volume to grow. If you are wanting to
see your abs, your diet will be mainly responsible for lowering your level of
abdominal fat to allow them to show through. Before adding sets, focus on the
execution of the sets given in the program first. Ensure you are allowing your
lower back to round on crunches and leg raises as you squeeze your abs. Feel
free to sprinkle in 1-2 extra sets per exercise if they are a major priority for you.
Biceps
Because there is a dedicated arm day in this program and the biceps will get
plenty of indirect work back exercises, adding even more sets would probably
not be productive and would most likely fall under the “junk volume” category.
Triceps
Because there is a dedicated arm day in this program and the triceps will get
plenty of indirect work from pressing, adding even more sets would probably
not be productive and would most likely fall under the “junk volume” category.
The Pure Bodybuilding Program
3
BLOCK 1: 5-WEEK BUILD PHASE
Upper # 1
WEEK 1
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Cuffed BehindThe-Back Lateral
Raise
Myo-reps
1-2
3
Cross-Body Lat
Pull-Around
Long-length Partials
(on all reps of the last
set)
1
Low Incline Smith
Machine Press
Pec Static Stretch (30
sec hold)
Chest-Supported
Machine Row
Long-length Partials
(on all reps of the last
set)
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
10-12
~9-10
10
~1-2 min
Cross-Body Cable
Y-Raise
DB Lateral Raise
Raise the cables up and out in a "Y" motion. Really try to connect with the
middle delt fibers as you sweep the weight up and out.
3
10-12
~9
10
~2-3 min
Half-Kneeling 1Arm Lat Pulldown
Neutral-Grip
Pullup
Try to keep the cable and your wrist aligned in a straight line throughout the
pull. Feel a nice, deep lat stretch at the top.
2-3
4
8-10
~8-9
~9-10
~2-3 min
Low Incline
Machine Press
Low Incline DB
Press
Set the bench at a ~15° incline. 1 second pause on the chest on each rep
while maintaining tension on the pecs.
1-2
3
8-10
~9
10
~2-3 min
Chest-Supported
T-Bar Row
Helms Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
DB Skull Crusher
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
SET 1
SET 2
SET 3
SET 4
Overhead Cable
Triceps Extension
(Bar)
Dropset
1
2
8-10
~9-10
10
~2-3 min
Overhead Cable
Triceps Extension
(Rope)
Straight-Bar Lat
Prayer
Long-length Partials
(on all reps of the last
set)
1
3
12-15
~9-10
10
~1-2 min
Machine Lat
Pullover
DB Lat Pullover
Lean forward to get a big stretch on the lats at the top of the ROM and then
stand upright as you squeeze your lats at the bottom.
~1-2 min
Bent-Over Cable
Pec Flye (w/
Integrated
Partials)
DB Flye (w/
Integrated
Partials)
Set up the pec deck to allow for maximum stretch. On all sets, alternate
full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM, then 1 rep
half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep
half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.
Pec Deck (w/
Integrated
Partials)
Integrated Partials
(on all sets)
1
3
12-15
~8-9
10
The Pure Bodybuilding Program
1
Lower # 1
WEEK 1
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
Machine Hip
Adduction
N/A
1
3
Hack Squat
N/A
Leg Extension
Long-length Partials
(on all reps of the last
set)
Leg Press Calf
Press
Calf Static Stretch (30
sec)
2-4
1-2
1
3
3
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
10-12
~9
10
~1-2 min
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
Front Squat
We're using a reverse pyramid on this exercise. Warm-up as usual to your
first working set for 4 reps. This first set will be your heaviest set. Then for
set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.
Reverse Nordic
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
Seated Calf Raise
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
4, 6, 8
10-12
12-15
SET 1
SET 2
SET 3
SET 4
~9
~9
~9-10
~9
10
10
~3-5 min
~1-2 min
~1-2 min
Machine Squat
DB Step-Up
Donkey Calf Raise
NOTES
Optional Rest Day
The Pure Bodybuilding Program
2
Upper #2
WEEK 1
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
Arm-Out SingleArm DB Row
Set up a wide grip pulldown bar on a seated cable row. Using a double
overhand grip, perform rows while leaning forward on the negative and
then extend your torso to be upright as you finish the row.
Seated DB
Shoulder Press
Ensure that your elbows break at least 90°. Mind-muscle connection with
your delts. Smooth, controlled reps.
Super-ROM
Overhand Cable
Row
N/A
1-2
3
10-12
~9
10
~1-2 min
Overhand
Machine Row
Machine Shoulder
Press
Dropset
2-3
3
10-12
~9
10
~1-2 min
Cable Shoulder
Press
Assisted Pull-Up
Long-length Partials
(on all reps of the last
set)
1-2
3
8-10
~9
10
~2-3 min
Lat Pulldown
Machine Pulldown
Slow 2-3 second negative. Feel your lats pulling apart on the way down.
Slight 0.5-1 second pause at the bottom, then lift your chest up and drive
your elbows down as you lift yourself up. Don't be afraid to use assistance.
Keep the form tight and controlled!
Decline Barbell
Press
Slow 2-3 second negative. 1-2 second pause at the bottom. Explode with
control on the way up. Go as deep as your shoulders comfortably allow,
trying to at least break a 90° elbow angle.
Hammer Curl
Do a hammer curl on the positive, then turn your palms facing up at the top
and use a palms-up grip on the negative.
DB Lateral Raise
Perform lateral raises as normal, except going until your hands are up
overhead. As you break parallel, you will use more upper traps to move the
weight. Feel free to squeeze your upper traps at the top. If you feel shoulder
pain when going all the way up, try pointing your thumb up or simply stop
at parallel and do normal lateral raises.
Bent-Over Reverse
DB Flye
You'll probably want to watch the video for this one. Take ~3 big steps back
from the cable machine and do your first 5 reps. After those first 5 reps,
immediately (without resting) take 1 step forward and do another 4 reps.
Then (without resting) take another step forward and do at least another 3
reps (or until you hit RPE 9-10).
Paused Assisted
Dip
N/A
2
3
8-10
~8-9
10
~2-3 min
Decline Machine
Chest Press
Inverse DB
Zottman Curl
N/A
1
2
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Curl
Super-ROM DB
Lateral Raise
Cable Reverse
Flye (Mechanical
Dropset)
N/A
Mechanical Dropset
(on all sets)
1
0
3
3
12-15
5,4,3+
~9-10
~9-10
10
10
~0.5-1 min
~1-2 min
Cable Upright Row
Reverse Pec Deck
The Pure Bodybuilding Program
3
WEEK 1
Exercise
Lying Leg Curl
Lower #2
Leg Press
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
Long-length Partials
(on all reps of the last
set)
N/A
1-2
2-4
3
3
k g Load and Reps
Trac in
Reps
SET 1
8-10
8
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
~9
~8-9
10
~8-9
Rest
~1-2 min
~1-2 min
Substitution
Substitution
Option 1
Option 2
Seated Leg Curl
Belt Squat
NOTES
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl. Once you can't get to the full
squeeze, continue with partial reps on the last set.
High-Bar Back
Squat
Feet lower on the platform for more quad focus. Get as deep as you can
without excessive back rounding. Control the negative and do a slight
pause at the bottom of each rep. Try to add a little weight each week at the
same rep count.
Paused Barbell
RDL
N/A
2-3
2
8
~6-7
~7-8
~3-4 min
Paused DB RDL
Glute-Ham Raise
The RPE is intentionally low here because these will cause a lot of muscle
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
of each rep. To keep tension on the hamstrings, stop about 75% of the way
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
A1: Machine Hip
Adduction
N/A
1
3
10-12
~9-10
10
~0.5-1 min
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
Goblet Squat
Allow yourself to come up onto your toes and push your knees forward
past your toes. This is safe for the knees. If you feel knee pain doing them,
though, feel free to go with a substitution. They may feel awkward at first,
but they're really underrated for the quads! Don't give up on them too
quickly.
Donkey Calf Raise
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
A2: Sissy Squat
N/A
Standing Calf
Raise
Calf Static Stretch (30
sec hold)
1
1
3
3
10-12
10-12
~7-8
~9-10
~7-8
10
~0.5-1 min
Leg Extension
~1-2 min
Leg Press Calf
Press
The Pure Bodybuilding Program
4
WEEK 1
Exercise
Weak Point
Exercise 1
Arms & W eak Points
Weak Point
Exercise 2
(optional)
Bayesian Cable
Curl
Seated DB French
Press
Bottom-2/3
Constant Tension
Preacher Curl
Last-Set Intensity
Technique
N/A
N/A
Long-length Partials
(on all reps of the last
set)
N/A
N/A
Warm-up
Sets
1-3
1-3
1
1
1
WORKING
SETS
3
2
3
3
2
Reps
8-12
8-12
10-12
10
12-15
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
~9
~9-10
~9-10
~9-10
Last Set
RPE
~9-10
~9-10
10
10
10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
Decide on your weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
If your weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
DB Scott Curl
If you have a left-right bicep size imbalance, do these 1 arm at a time,
starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
DB Skull Crusher
Place both palms under the head of a dumbbell and perform overhead
extensions. Feel a deep stretch on your triceps at the bottom. Avoid
pausing at the top of each rep.
Spider Curl
Stay in the bottom 2/3 of the curl. Don't squeeze all the way up to the top.
Keep your triceps firmly pinned against the pad as you curl. No pausing at
the top or bottom: constant tension on the biceps!
~1-2 min
DB Incline Curl
~1-2 min
EZ-bar Skull
Crusher
~1-2 min
Bottom-2/3 EZBar Curl
Cable Triceps
Kickback
N/A
0
2
12-15
~9-10
10
~1-2 min
Bench Dip
DB Triceps
Kickback
There are two ways you can do this: upright or bent over. Choose the one
that feels more comfortable for you. The main thing is that when you're in
the full squeeze, your shoulder should be positioned back behind your
torso.
Cable Crunch
N/A
1
3
10-12
~9-10
10
~1-2 min
Machine Crunch
Plate-Weighted
Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
M an d atory R est D ay
The Pure Bodybuilding Program
5
WEEK 2
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Myo-reps
1-2
3
1
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
10-12
~9-10
10
~1-2 min
3
10-12
~9
10
~2-3 min
2-3
4
8-10
~8-9
~9-10
~2-3 min
1-2
3
8-10
~9
10
~2-3 min
SET 1
SET 2
SET 3
SET 4
Cuffed BehindThe-Back Lateral
Raise
Cross-Body Lat
Upper #1
Pull-Around
Long-length Partials
(on all reps of the last
set)
Low Incline Smith
Pec Static Stretch (30
Machine Press
sec hold)
Chest-Supported
Machine Row
Long-length Partials
(on all reps of the last
set)
Overhead Cable
Triceps Extension
Prayer
Pec Deck (w/
Integrated
Partials)
Cross-Body Cable
Y-Raise
Substitution
Option 2
DB Lateral Raise
Half-Kneeling 1-
Neutral-Grip
Arm Lat Pulldown
Pullup
Low Incline
Low Incline DB
Machine Press
Press
Chest-Supported
T-Bar Row
Helms Row
Overhead Cable
Dropset
1
2
8-10
~9-10
10
~2-3 min
(Bar)
Straight-Bar Lat
Substitution
Option 1
Triceps Extension
DB Skull Crusher
(Rope)
Long-length Partials
(on all reps of the last
1
3
12-15
~9-10
10
~1-2 min
set)
Machine Lat
Pullover
Bent-Over Cable
Integrated Partials
(on all sets)
1
3
12-15
~8-9
10
~1-2 min
Pec Flye (w/
Integrated
Partials)
DB Lat Pullover
DB Flye (w/
Integrated
Partials)
NOTES
Raise the cables up and out in a "Y" motion. Really try to connect with the
middle delt fibers as you sweep the weight up and out.
Try to keep the cable and your wrist aligned in a straight line throughout the
,
pull. Feel a nice deep lat stretch at the top.
Set the bench at a ~15
° incline. 1 second pause on the chest on each rep
while maintaining tension on the pecs.
Flare elbows out at roughly 45
° and squeeze your shoulder blades together
hard at the top of each rep.
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
Lean forward to get a big stretch on the lats at the top of the ROM and then
stand upright as you s
queeze your lats at the bottom.
,
Set up the pec deck to allow for maximum stretch. On all sets alternate
,
half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep
half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.
full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM then 1 rep
The Pure Bodybuilding Program
6
WEEK 2
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
N/A
1
3
Machine Hip
Lower #1
Adduction
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
10-12
~9
10
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
SET 1
SET 2
SET 3
SET 4
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Mind-muscle connection with your inner thighs.
thigh mass from the front
!
W '
fi
Push them hard
!
e re using a reverse pyramid on this exercise.
Hack Squat
N/A
2-4
3
4, 6, 8
~9
~9
~3-5 min
Machine Squat
Front Squat
rst working set for 4 reps.
Leg Extension
(on all reps of the last
Calf Static Stretch (30
Press
sec)
fi
%
hese are great for adding
W
arm-up as usual to your
rst set will be your heaviest set.
%
and do 6 reps.
T
T
1-2
3
10-12
~9
10
~1-2 min
DB Step-Up
Reverse Nordic
hen for
hen for set 3, drop the
and do 8 reps.
Set the seat back as far as it will go while still feeling comfortable.
set)
Leg Press Calf
his
set 2, drop the weight back ~10-15
weight back another 10-15
Long-length Partials
T
T
G
rab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep.
1
3
12-15
~9-10
10
~1-2 min
Donkey Calf Raise
Seated Calf Raise
I
j
nstead of ust going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Optional Rest Day
The Pure Bodybuilding Program
7
WEEK 2
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Super-ROM
Overhand Cable
N/A
1-2
3
10-12
~9
10
~1-2 min
Row
Machine Shoulder
Press
Dropset
2-3
3
10-12
~9
10
~1-2 min
Substitution
Option 1
Substitution
Option 2
Overhand
Arm-Out Single-
Machine Row
Arm DB Row
Cable Shoulder
Seated DB
Press
Shoulder Press
(on all reps of the last
1-2
3
8-10
~9
10
~2-3 min
Lat Pulldown
Machine Pulldown
Upper # 2
set)
Paused Assisted
Dip
Inverse DB
Zottman Curl
Set up a wide grip pulldown bar on a seated cable row. Using a double
overhand grip, perform rows while leaning forward on the negative and
x
then e tend your torso to be upright as you
finish the row.
°
Ensure that your elbows break at least 90 . Mind-muscle connection with
your delts. Smooth, controlled reps.
Slow 2-3 second negative. Feel your lats pulling apart on the way down.
Long-length Partials
Assisted Pull-Up
NOTES
Slight 0.5-1 second pause at the bottom, then lift your chest up and drive
Keep the form tight and controlled!
N/A
2
3
8-10
~8-9
10
~2-3 min
N/A
1
2
10-12
~9-10
10
~1-2 min
Decline Machine
Decline Barbell
Chest Press
Press
Slow-Eccentric DB
Curl
Hammer Curl
'
your elbows down as you lift yourself up. Don t be afraid to use assistance.
Slow 2-3 second negative. 1-2 second pause at the bottom. E
xplode with
Go as deep as your shoulders comfortably allow,
trying to at least break a 90° elbow angle.
control on the way up.
Do a hammer curl on the positive, then turn your palms facing up at the top
and use a palms-up grip on the negative.
x
Perform lateral raises as normal, e cept going until your hands are up
Super-ROM DB
Lateral Raise
overhead. As you break parallel, you will use more upper traps to move the
N/A
1
3
12-15
~9-10
10
~0.5-1 min
Cable Upright Row
DB Lateral Raise
weight. Feel free to s
queeze your upper traps at the top. If you feel shoulder
pain when going all the way up, try pointing your thumb up or simply stop
at parallel and do normal lateral raises.
Cable Reverse
Flye (Mechanical
Dropset)
Mechanical Dropset
(on all sets)
0
3
5,4,3+
~9-10
10
~1-2 min
Reverse Pec Deck
Bent-Over Reverse
DB Flye
You'll probably want to watch the video for this one. Take ~3 big steps back
from the cable machine and do your first 5 reps. After those first 5 reps,
immediately (without resting) take 1 step forward and do another 4 reps.
Then (without resting) take another step forward and do at least another 3
reps (or until you hit RPE 9-10).
The Pure Bodybuilding Program
8
WEEK 2
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
k g Load and Reps
Trac in
Reps
SET 1
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
Rest
Substitution
Substitution
Option 1
Option 2
Long-length Partials
Lying Leg Curl
(on all reps of the last
NOTES
Set the machine so that you get the biggest stretch possible at the bottom.
1-2
3
8-10
~9
10
~1-2 min
Seated Leg Curl
Nordic Ham Curl
set)
Prevent your butt from popping up as you curl. Once you can't get to the full
squeeze, continue with partial reps on the last set.
Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press
N/A
2-4
3
8
~8-9
~8-9
~1-2 min
Belt Squat
High-Bar Back
Squat
without excessive back rounding. Control the negative and do a slight
pause at the bottom of each rep. Try to add a little weight each week at the
same rep count.
Lower # 2
The RPE is intentionally low here because these will cause a lot of muscle
Paused Barbell
RDL
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
N/A
2-3
2
8
~6-7
~7-8
~3-4 min
Paused DB RDL
Glute-Ham Raise
of each rep. To keep tension on the hamstrings, stop about 75% of the way
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
A1: Machine Hip
Adduction
N/A
1
3
10-12
~9-10
10
~0.5-1 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
Allow yourself to come up onto your toes and push your knees forward
past your toes. This is safe for the knees. If you feel knee pain doing them,
A2: Sissy Squat
N/A
1
3
10-12
~7-8
~7-8
~0.5-1 min
Leg Extension
Goblet Squat
though, feel free to go with a substitution. They may feel awkward at first,
but they're really underrated for the quads! Don't give up on them too
quickly.
Standing Calf
Calf Static Stretch (30
Raise
sec hold)
1
3
10-12
~9-10
10
~1-2 min
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
Donkey Calf Raise
your toes, think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
9
WEEK 2
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Warm-up
Sets
1-3
WORKING
SETS
3
Reps
8-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Exercise 2
N/A
1-3
2
8-12
~9
~9-10
~1-3 min
Arms & W eak Points
(optional)
Substitution
Option 1
Substitution
Option 2
See The Weak
See The Weak
Point Table for
Point Table for
sub options
sub options
See The Weak
See The Weak
Point Table for
Point Table for
sub options
sub options
NOTES
weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
Decide on your
weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
If your
v
z
,
,
starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
If you ha e a left-right bicep si e imbalance do these 1 arm at a time
Bayesian Cable
Curl
Seated DB French
Press
Long-length Partials
(on all reps of the last
1
3
10-12
~9-10
10
~1-2 min
DB Scott Curl
set)
N/A
1
3
10
~9-10
10
~1-2 min
Bottom-2/3
Constant Tension
DB Incline Curl
N/A
1
2
12-15
~9-10
10
~1-2 min
Preacher Curl
EZ-bar Skull
Crusher
Bottom-2/3 EZBar Curl
v
Place both palms under the head of a dumbbell and perform o erhead
DB Skull Crusher
. Feel a deep stretch on your triceps at the bottom. Avoid
pausing at the top of each rep.
extensions
. Don't squeeze all the way up to the top.
Keep your triceps firmly pinned against the pad as you curl. No pausing at
the top or bottom: constant tension on the biceps!
Stay in the bottom 2/3 of the curl
Spider Curl
wo ways you can do this: upright or bent over. Choose the one
that feels more comfortable for you. The main thing is that when you're in
the full squeeze, your shoulder should be positioned back behind your
torso.
There are t
Cable Triceps
Kickback
Cable Crunch
N/A
0
2
12-15
~9-10
10
~1-2 min
Bench Dip
N/A
1
3
10-12
~9-10
10
~1-2 min
Machine Crunch
DB Triceps
Kickback
Plate-Weighted
Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
M an d atory R est D ay
The Pure Bodybuilding Program
10
WEEK 3
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Myo-reps
1-2
3
1
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
10-12
~9-10
10
~1-2 min
3
10-12
~9
10
~2-3 min
2-3
4
8-10
~8-9
~9-10
~2-3 min
1-2
3
8-10
~9
10
~2-3 min
SET 1
SET 2
SET 3
SET 4
Cuffed BehindThe-Back Lateral
Raise
Cross-Body Lat
Upper #1
Pull-Around
Long-length Partials
(on all reps of the last
set)
Low Incline Smith
Pec Static Stretch (30
Machine Press
sec hold)
Chest-Supported
Machine Row
Long-length Partials
(on all reps of the last
set)
Overhead Cable
Triceps Extension
Prayer
Pec Deck (w/
Integrated
Partials)
Cross-Body Cable
Y-Raise
Substitution
Option 2
DB Lateral Raise
Half-Kneeling 1-
Neutral-Grip
Arm Lat Pulldown
Pullup
Low Incline
Low Incline DB
Machine Press
Press
Chest-Supported
T-Bar Row
Helms Row
Overhead Cable
Dropset
1
2
8-10
~9-10
10
~2-3 min
(Bar)
Straight-Bar Lat
Substitution
Option 1
Triceps Extension
DB Skull Crusher
(Rope)
Long-length Partials
(on all reps of the last
1
3
12-15
~9-10
10
~1-2 min
set)
Machine Lat
Pullover
Bent-Over Cable
Integrated Partials
(on all sets)
1
3
12-15
~8-9
10
~1-2 min
Pec Flye (w/
Integrated
Partials)
DB Lat Pullover
DB Flye (w/
Integrated
Partials)
NOTES
Raise the cables up and out in a "Y" motion. Really try to connect with the
middle delt fibers as you sweep the weight up and out.
Try to keep the cable and your wrist aligned in a straight line throughout the
,
pull. Feel a nice deep lat stretch at the top.
Set the bench at a ~15
° incline. 1 second pause on the chest on each rep
while maintaining tension on the pecs.
Flare elbows out at roughly 45
° and squeeze your shoulder blades together
hard at the top of each rep.
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
Lean forward to get a big stretch on the lats at the top of the ROM and then
stand upright as you s
queeze your lats at the bottom.
,
Set up the pec deck to allow for maximum stretch. On all sets alternate
,
half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep
half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.
full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM then 1 rep
The Pure Bodybuilding Program
11
WEEK 3
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
N/A
1
3
Machine Hip
Lower #1
Adduction
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
10-12
~9
10
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
SET 1
SET 2
SET 3
SET 4
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Mind-muscle connection with your inner thighs.
thigh mass from the front
!
W '
fi
Push them hard
!
e re using a reverse pyramid on this exercise.
Hack Squat
N/A
2-4
3
4, 6, 8
~9
~9
~3-5 min
Machine Squat
Front Squat
rst working set for 4 reps.
Leg Extension
(on all reps of the last
Calf Static Stretch (30
Press
sec)
fi
%
hese are great for adding
W
arm-up as usual to your
rst set will be your heaviest set.
%
and do 6 reps.
T
T
1-2
3
10-12
~9
10
~1-2 min
DB Step-Up
Reverse Nordic
hen for
hen for set 3, drop the
and do 8 reps.
Set the seat back as far as it will go while still feeling comfortable.
set)
Leg Press Calf
his
set 2, drop the weight back ~10-15
weight back another 10-15
Long-length Partials
T
T
G
rab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep.
1
3
12-15
~9-10
10
~1-2 min
Donkey Calf Raise
Seated Calf Raise
I
j
nstead of ust going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Optional Rest Day
The Pure Bodybuilding Program
12
WEEK 3
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Super-ROM
Overhand Cable
N/A
1-2
3
10-12
~9
10
~1-2 min
Row
Machine Shoulder
Press
Dropset
2-3
3
10-12
~9
10
~1-2 min
Substitution
Option 1
Substitution
Option 2
Overhand
Arm-Out Single-
Machine Row
Arm DB Row
Cable Shoulder
Seated DB
Press
Shoulder Press
(on all reps of the last
1-2
3
8-10
~9
10
~2-3 min
Lat Pulldown
Machine Pulldown
Upper #2
set)
Paused Assisted
Dip
Inverse DB
Zottman Curl
Set up a wide grip pulldown bar on a seated cable row. Using a double
overhand grip, perform rows while leaning forward on the negative and
x
then e tend your torso to be upright as you
finish the row.
°
Ensure that your elbows break at least 90 . Mind-muscle connection with
your delts. Smooth, controlled reps.
Slow 2-3 second negative. Feel your lats pulling apart on the way down.
Long-length Partials
Assisted Pull-Up
NOTES
Slight 0.5-1 second pause at the bottom, then lift your chest up and drive
Keep the form tight and controlled!
N/A
2
3
8-10
~8-9
10
~2-3 min
N/A
1
2
10-12
~9-10
10
~1-2 min
Decline Machine
Decline Barbell
Chest Press
Press
Slow-Eccentric DB
Curl
Hammer Curl
'
your elbows down as you lift yourself up. Don t be afraid to use assistance.
Slow 2-3 second negative. 1-2 second pause at the bottom. E
xplode with
Go as deep as your shoulders comfortably allow,
trying to at least break a 90° elbow angle.
control on the way up.
Do a hammer curl on the positive, then turn your palms facing up at the top
and use a palms-up grip on the negative.
x
Perform lateral raises as normal, e cept going until your hands are up
Super-ROM DB
Lateral Raise
overhead. As you break parallel, you will use more upper traps to move the
N/A
1
3
12-15
~9-10
10
~0.5-1 min
Cable Upright Row
DB Lateral Raise
weight. Feel free to s
queeze your upper traps at the top. If you feel shoulder
pain when going all the way up, try pointing your thumb up or simply stop
at parallel and do normal lateral raises.
Cable Reverse
Flye (Mechanical
Dropset)
Mechanical Dropset
(on all sets)
0
3
5,4,3+
~9-10
10
~1-2 min
Reverse Pec Deck
Bent-Over Reverse
DB Flye
You'll probably want to watch the video for this one. Take ~3 big steps back
from the cable machine and do your first 5 reps. After those first 5 reps,
immediately (without resting) take 1 step forward and do another 4 reps.
Then (without resting) take another step forward and do at least another 3
reps (or until you hit RPE 9-10).
The Pure Bodybuilding Program
13
WEEK 3
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
k g Load and Reps
Trac in
Reps
SET 1
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
Rest
Substitution
Substitution
Option 1
Option 2
Long-length Partials
Lying Leg Curl
(on all reps of the last
NOTES
Set the machine so that you get the biggest stretch possible at the bottom.
1-2
3
8-10
~9
10
~1-2 min
Seated Leg Curl
Nordic Ham Curl
set)
Prevent your butt from popping up as you curl. Once you can't get to the full
squeeze, continue with partial reps on the last set.
Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press
N/A
2-4
3
8
~8-9
~8-9
~1-2 min
Belt Squat
High-Bar Back
Squat
without excessive back rounding. Control the negative and do a slight
pause at the bottom of each rep. Try to add a little weight each week at the
same rep count.
Lower #2
The RPE is intentionally low here because these will cause a lot of muscle
Paused Barbell
RDL
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
N/A
2-3
2
8
~6-7
~7-8
~3-4 min
Paused DB RDL
Glute-Ham Raise
of each rep. To keep tension on the hamstrings, stop about 75% of the way
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
A1: Machine Hip
Adduction
N/A
1
3
10-12
~9-10
10
~0.5-1 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
Allow yourself to come up onto your toes and push your knees forward
past your toes. This is safe for the knees. If you feel knee pain doing them,
A2: Sissy Squat
N/A
1
3
10-12
~7-8
~7-8
~0.5-1 min
Leg Extension
Goblet Squat
though, feel free to go with a substitution. They may feel awkward at first,
but they're really underrated for the quads! Don't give up on them too
quickly.
Standing Calf
Calf Static Stretch (30
Raise
sec hold)
1
3
10-12
~9-10
10
~1-2 min
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
Donkey Calf Raise
your toes, think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
14
WEEK 3
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Warm-up
Sets
1-3
WORKING
SETS
3
Reps
8-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Exercise 2
N/A
1-3
2
8-12
~9
~9-10
~1-3 min
Arms & W eak Points
(optional)
Substitution
Option 1
Substitution
Option 2
See The Weak
See The Weak
Point Table for
Point Table for
sub options
sub options
See The Weak
See The Weak
Point Table for
Point Table for
sub options
sub options
NOTES
weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
Decide on your
weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
If your
v
z
,
,
starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
If you ha e a left-right bicep si e imbalance do these 1 arm at a time
Bayesian Cable
Curl
Seated DB French
Press
Long-length Partials
(on all reps of the last
1
3
10-12
~9-10
10
~1-2 min
DB Scott Curl
set)
N/A
1
3
10
~9-10
10
~1-2 min
Bottom-2/3
Constant Tension
DB Incline Curl
N/A
1
2
12-15
~9-10
10
~1-2 min
Preacher Curl
EZ-bar Skull
Crusher
Bottom-2/3 EZBar Curl
v
Place both palms under the head of a dumbbell and perform o erhead
DB Skull Crusher
. Feel a deep stretch on your triceps at the bottom. Avoid
pausing at the top of each rep.
extensions
. Don't squeeze all the way up to the top.
Keep your triceps firmly pinned against the pad as you curl. No pausing at
the top or bottom: constant tension on the biceps!
Stay in the bottom 2/3 of the curl
Spider Curl
wo ways you can do this: upright or bent over. Choose the one
that feels more comfortable for you. The main thing is that when you're in
the full squeeze, your shoulder should be positioned back behind your
torso.
There are t
Cable Triceps
Kickback
Cable Crunch
N/A
0
2
12-15
~9-10
10
~1-2 min
Bench Dip
N/A
1
3
10-12
~9-10
10
~1-2 min
Machine Crunch
DB Triceps
Kickback
Plate-Weighted
Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
M an d atory R est D ay
The Pure Bodybuilding Program
15
WEEK 4
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Myo-reps
1-2
3
1
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
10-12
~9-10
10
~1-2 min
3
10-12
~9
10
~2-3 min
2-3
4
8-10
~8-9
~9-10
~2-3 min
1-2
3
8-10
~9
10
~2-3 min
SET 1
SET 2
SET 3
SET 4
Cuffed BehindThe-Back Lateral
Raise
Cross-Body Lat
Upper #1
Pull-Around
Long-length Partials
(on all reps of the last
set)
Low Incline Smith
Pec Static Stretch (30
Machine Press
sec hold)
Chest-Supported
Machine Row
Long-length Partials
(on all reps of the last
set)
Overhead Cable
Triceps Extension
Prayer
Pec Deck (w/
Integrated
Partials)
Cross-Body Cable
Y-Raise
Substitution
Option 2
DB Lateral Raise
Half-Kneeling 1-
Neutral-Grip
Arm Lat Pulldown
Pullup
Low Incline
Low Incline DB
Machine Press
Press
Chest-Supported
T-Bar Row
Helms Row
Overhead Cable
Dropset
1
2
8-10
~9-10
10
~2-3 min
(Bar)
Straight-Bar Lat
Substitution
Option 1
Triceps Extension
DB Skull Crusher
(Rope)
Long-length Partials
(on all reps of the last
1
3
12-15
~9-10
10
~1-2 min
set)
Machine Lat
Pullover
Bent-Over Cable
Integrated Partials
(on all sets)
1
3
12-15
~8-9
10
~1-2 min
Pec Flye (w/
Integrated
Partials)
DB Lat Pullover
DB Flye (w/
Integrated
Partials)
NOTES
Raise the cables up and out in a "Y" motion. Really try to connect with the
middle delt fibers as you sweep the weight up and out.
Try to keep the cable and your wrist aligned in a straight line throughout the
,
pull. Feel a nice deep lat stretch at the top.
Set the bench at a ~15
° incline. 1 second pause on the chest on each rep
while maintaining tension on the pecs.
Flare elbows out at roughly 45
° and squeeze your shoulder blades together
hard at the top of each rep.
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
Lean forward to get a big stretch on the lats at the top of the ROM and then
stand upright as you s
queeze your lats at the bottom.
,
Set up the pec deck to allow for maximum stretch. On all sets alternate
,
half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep
half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.
full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM then 1 rep
The Pure Bodybuilding Program
16
WEEK 4
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
N/A
1
3
Machine Hip
Lower #1
Adduction
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
10-12
~9
10
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
SET 1
SET 2
SET 3
SET 4
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Mind-muscle connection with your inner thighs.
thigh mass from the front
!
W '
fi
Push them hard
!
e re using a reverse pyramid on this exercise.
Hack Squat
N/A
2-4
3
4, 6, 8
~9
~9
~3-5 min
Machine Squat
Front Squat
rst working set for 4 reps.
Leg Extension
(on all reps of the last
Calf Static Stretch (30
Press
sec)
fi
%
hese are great for adding
W
arm-up as usual to your
rst set will be your heaviest set.
%
and do 6 reps.
T
T
1-2
3
10-12
~9
10
~1-2 min
DB Step-Up
Reverse Nordic
hen for
hen for set 3, drop the
and do 8 reps.
Set the seat back as far as it will go while still feeling comfortable.
set)
Leg Press Calf
his
set 2, drop the weight back ~10-15
weight back another 10-15
Long-length Partials
T
T
G
rab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep.
1
3
12-15
~9-10
10
~1-2 min
Donkey Calf Raise
Seated Calf Raise
I
j
nstead of ust going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Optional Rest Day
The Pure Bodybuilding Program
17
WEEK 4
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Super-ROM
Overhand Cable
N/A
1-2
3
10-12
~9
10
~1-2 min
Row
Machine Shoulder
Press
Dropset
2-3
3
10-12
~9
10
~1-2 min
Substitution
Option 1
Substitution
Option 2
Overhand
Arm-Out Single-
Machine Row
Arm DB Row
Cable Shoulder
Seated DB
Press
Shoulder Press
(on all reps of the last
1-2
3
8-10
~9
10
~2-3 min
Lat Pulldown
Machine Pulldown
Upper #2
set)
Paused Assisted
Dip
Inverse DB
Zottman Curl
Set up a wide grip pulldown bar on a seated cable row. Using a double
overhand grip, perform rows while leaning forward on the negative and
x
then e tend your torso to be upright as you
finish the row.
°
Ensure that your elbows break at least 90 . Mind-muscle connection with
your delts. Smooth, controlled reps.
Slow 2-3 second negative. Feel your lats pulling apart on the way down.
Long-length Partials
Assisted Pull-Up
NOTES
Slight 0.5-1 second pause at the bottom, then lift your chest up and drive
Keep the form tight and controlled!
N/A
2
3
8-10
~8-9
10
~2-3 min
N/A
1
2
10-12
~9-10
10
~1-2 min
Decline Machine
Decline Barbell
Chest Press
Press
Slow-Eccentric DB
Curl
Hammer Curl
'
your elbows down as you lift yourself up. Don t be afraid to use assistance.
Slow 2-3 second negative. 1-2 second pause at the bottom. E
xplode with
Go as deep as your shoulders comfortably allow,
trying to at least break a 90° elbow angle.
control on the way up.
Do a hammer curl on the positive, then turn your palms facing up at the top
and use a palms-up grip on the negative.
x
Perform lateral raises as normal, e cept going until your hands are up
Super-ROM DB
Lateral Raise
overhead. As you break parallel, you will use more upper traps to move the
N/A
1
3
12-15
~9-10
10
~0.5-1 min
Cable Upright Row
DB Lateral Raise
weight. Feel free to s
queeze your upper traps at the top. If you feel shoulder
pain when going all the way up, try pointing your thumb up or simply stop
at parallel and do normal lateral raises.
Cable Reverse
Flye (Mechanical
Dropset)
Mechanical Dropset
(on all sets)
0
3
5,4,3+
~9-10
10
~1-2 min
Reverse Pec Deck
Bent-Over Reverse
DB Flye
You'll probably want to watch the video for this one. Take ~3 big steps back
from the cable machine and do your first 5 reps. After those first 5 reps,
immediately (without resting) take 1 step forward and do another 4 reps.
Then (without resting) take another step forward and do at least another 3
reps (or until you hit RPE 9-10).
The Pure Bodybuilding Program
18
WEEK 4
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
k g Load and Reps
Trac in
Reps
SET 1
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
Rest
Substitution
Substitution
Option 1
Option 2
Long-length Partials
Lying Leg Curl
(on all reps of the last
NOTES
Set the machine so that you get the biggest stretch possible at the bottom.
1-2
3
8-10
~9
10
~1-2 min
Seated Leg Curl
Nordic Ham Curl
set)
Prevent your butt from popping up as you curl. Once you can't get to the full
squeeze, continue with partial reps on the last set.
Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press
N/A
2-4
3
8
~8-9
~8-9
~1-2 min
Belt Squat
High-Bar Back
Squat
without excessive back rounding. Control the negative and do a slight
pause at the bottom of each rep. Try to add a little weight each week at the
same rep count.
Lower #2
The RPE is intentionally low here because these will cause a lot of muscle
Paused Barbell
RDL
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
N/A
2-3
2
8
~6-7
~7-8
~3-4 min
Paused DB RDL
Glute-Ham Raise
of each rep. To keep tension on the hamstrings, stop about 75% of the way
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
A1: Machine Hip
Adduction
N/A
1
3
10-12
~9-10
10
~0.5-1 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
Allow yourself to come up onto your toes and push your knees forward
past your toes. This is safe for the knees. If you feel knee pain doing them,
A2: Sissy Squat
N/A
1
3
10-12
~7-8
~7-8
~0.5-1 min
Leg Extension
Goblet Squat
though, feel free to go with a substitution. They may feel awkward at first,
but they're really underrated for the quads! Don't give up on them too
quickly.
Standing Calf
Calf Static Stretch (30
Raise
sec hold)
1
3
10-12
~9-10
10
~1-2 min
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
Donkey Calf Raise
your toes, think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
19
WEEK 4
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Warm-up
Sets
1-3
WORKING
SETS
3
Reps
8-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Exercise 2
N/A
1-3
2
8-12
~9
~9-10
~1-3 min
Arms & W eak Points
(optional)
Substitution
Option 1
Substitution
Option 2
See The Weak
See The Weak
Point Table for
Point Table for
sub options
sub options
See The Weak
See The Weak
Point Table for
Point Table for
sub options
sub options
NOTES
weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
Decide on your
weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
If your
v
z
,
,
starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
If you ha e a left-right bicep si e imbalance do these 1 arm at a time
Bayesian Cable
Curl
Seated DB French
Press
Long-length Partials
(on all reps of the last
1
3
10-12
~9-10
10
~1-2 min
DB Scott Curl
set)
N/A
1
3
10
~9-10
10
~1-2 min
Bottom-2/3
Constant Tension
DB Incline Curl
N/A
1
2
12-15
~9-10
10
~1-2 min
Preacher Curl
EZ-bar Skull
Crusher
Bottom-2/3 EZBar Curl
v
Place both palms under the head of a dumbbell and perform o erhead
DB Skull Crusher
. Feel a deep stretch on your triceps at the bottom. Avoid
pausing at the top of each rep.
extensions
. Don't squeeze all the way up to the top.
Keep your triceps firmly pinned against the pad as you curl. No pausing at
the top or bottom: constant tension on the biceps!
Stay in the bottom 2/3 of the curl
Spider Curl
wo ways you can do this: upright or bent over. Choose the one
that feels more comfortable for you. The main thing is that when you're in
the full squeeze, your shoulder should be positioned back behind your
torso.
There are t
Cable Triceps
Kickback
Cable Crunch
N/A
0
2
12-15
~9-10
10
~1-2 min
Bench Dip
N/A
1
3
10-12
~9-10
10
~1-2 min
Machine Crunch
DB Triceps
Kickback
Plate-Weighted
Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
M an d atory R est D ay
The Pure Bodybuilding Program
20
SEMI-DELOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOVERY AND TO PREPARE FOR THE NEXT 5 WEEKS!
WEEK 5
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
N/A
1-2
3
1
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
10-12
~7-8
~8
~1-2 min
3
10-12
~7
~8
~2-3 min
2-3
4
8-10
~6-7
~7-8
~2-3 min
1-2
3
8-10
~7
~8
~2-3 min
SET 1
SET 2
SET 3
SET 4
Cuffed BehindThe-Back Lateral
Raise
Cross-Body Lat
Upper #1
Pull-Around
Long-length Partials
(on all reps of the last
set)
Low Incline Smith
Pec Static Stretch (30
Machine Press
sec hold)
Chest-Supported
Machine Row
Long-length Partials
(on all reps of the last
set)
Overhead Cable
Triceps Extension
Prayer
Pec Deck (w/
Integrated
Partials)
Cross-Body Cable
Y-Raise
Substitution
Option 2
DB Lateral Raise
Half-Kneeling 1-
Neutral-Grip
Arm Lat Pulldown
Pullup
Low Incline
Low Incline DB
Machine Press
Press
Chest-Supported
T-Bar Row
Helms Row
Overhead Cable
N/A
1
2
8-10
~7-8
~8
~2-3 min
(Bar)
Straight-Bar Lat
Substitution
Option 1
Triceps Extension
DB Skull Crusher
(Rope)
Long-length Partials
(on all reps of the last
1
3
12-15
~7-8
~8
~1-2 min
set)
Machine Lat
Pullover
Bent-Over Cable
Integrated Partials
(on all sets)
1
3
12-15
~7-8
~8
~1-2 min
Pec Flye (w/
Integrated
Partials)
DB Lat Pullover
DB Flye (w/
Integrated
Partials)
NOTES
Raise the cables up and out in a "Y" motion. Really try to connect with the
middle delt fibers as you sweep the weight up and out.
Try to keep the cable and your wrist aligned in a straight line throughout the
,
pull. Feel a nice deep lat stretch at the top.
Set the bench at a ~15
° incline. 1 second pause on the chest on each rep
while maintaining tension on the pecs.
Flare elbows out at roughly 45
° and squeeze your shoulder blades together
hard at the top of each rep.
Feel a nasty stretch on the triceps throughout the entire negative. Pause for
1 second in the stretch part of each rep.
Lean forward to get a big stretch on the lats at the top of the ROM and then
stand upright as you s
queeze your lats at the bottom.
,
Set up the pec deck to allow for maximum stretch. On all sets alternate
,
half-ROM (in the stretched/bottom half), then 1 rep full-ROM, then 1 rep
half-ROM). Repeat until you've reached the target reps and an RPE of 9-10.
full-ROM reps and half-ROM reps (i.e. do 1 rep with full-ROM then 1 rep
The Pure Bodybuilding Program
21
WEEK 5
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
N/A
1
3
Machine Hip
Lower #1
Adduction
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~7
~8
~2-3 min
Lying Leg Curl
Nordic Ham Curl
10-12
~7
~8
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
SET 1
SET 2
SET 3
SET 4
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Mind-muscle connection with your inner thighs.
thigh mass from the front
!
W '
fi
Push them hard
!
e re using a reverse pyramid on this exercise.
Hack Squat
N/A
2-4
2
4, 6
~7
~7
~3-5 min
Machine Squat
Front Squat
rst working set for 4 reps.
Leg Extension
(on all reps of the last
Calf Static Stretch (30
Press
sec)
fi
%
hese are great for adding
W
arm-up as usual to your
rst set will be your heaviest set.
%
and do 6 reps.
T
T
1-2
3
10-12
~7
~8
~1-2 min
DB Step-Up
Reverse Nordic
hen for
hen for set 3, drop the
and do 8 reps.
Set the seat back as far as it will go while still feeling comfortable.
set)
Leg Press Calf
his
set 2, drop the weight back ~10-15
weight back another 10-15
Long-length Partials
T
T
G
rab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
1-2 second pause at the bottom of each rep.
1
3
12-15
~7-8
~8
~1-2 min
Donkey Calf Raise
Seated Calf Raise
I
j
nstead of ust going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
Optional Rest Day
The Pure Bodybuilding Program
22
WEEK 5
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Super-ROM
Overhand Cable
N/A
1-2
2
10-12
~7
~8
~1-2 min
Row
Machine Shoulder
Press
N/A
2-3
3
10-12
~7
~8
~1-2 min
Substitution
Option 1
Substitution
Option 2
Overhand
Arm-Out Single-
Machine Row
Arm DB Row
Cable Shoulder
Seated DB
Press
Shoulder Press
(on all reps of the last
1-2
2
8-10
~9
10
~2-3 min
Lat Pulldown
Machine Pulldown
Upper #2
set)
Paused Assisted
Dip
Inverse DB
Zottman Curl
Set up a wide grip pulldown bar on a seated cable row. Using a double
overhand grip, perform rows while leaning forward on the negative and
x
then e tend your torso to be upright as you
finish the row.
°
Ensure that your elbows break at least 90 . Mind-muscle connection with
your delts. Smooth, controlled reps.
Slow 2-3 second negative. Feel your lats pulling apart on the way down.
Long-length Partials
Assisted Pull-Up
NOTES
Slight 0.5-1 second pause at the bottom, then lift your chest up and drive
Keep the form tight and controlled!
N/A
2
2
8-10
~6-7
~8
~2-3 min
N/A
1
2
10-12
~7-8
~8
~1-2 min
Decline Machine
Decline Barbell
Chest Press
Press
Slow-Eccentric DB
Curl
Hammer Curl
'
your elbows down as you lift yourself up. Don t be afraid to use assistance.
Slow 2-3 second negative. 1-2 second pause at the bottom. E
xplode with
Go as deep as your shoulders comfortably allow,
trying to at least break a 90° elbow angle.
control on the way up.
Do a hammer curl on the positive, then turn your palms facing up at the top
and use a palms-up grip on the negative.
x
Perform lateral raises as normal, e cept going until your hands are up
Super-ROM DB
Lateral Raise
overhead. As you break parallel, you will use more upper traps to move the
N/A
1
3
12-15
~7-8
~8
~0.5-1 min
Cable Upright Row
DB Lateral Raise
weight. Feel free to s
queeze your upper traps at the top. If you feel shoulder
pain when going all the way up, try pointing your thumb up or simply stop
at parallel and do normal lateral raises.
Cable Reverse
Flye (Mechanical
Dropset)
Mechanical Dropset
(on all sets)
0
3
5,4,3+
~7-8
~8
~1-2 min
Reverse Pec Deck
Bent-Over Reverse
DB Flye
You'll probably want to watch the video for this one. Take ~3 big steps back
from the cable machine and do your first 5 reps. After those first 5 reps,
immediately (without resting) take 1 step forward and do another 4 reps.
Then (without resting) take another step forward and do at least another 3
reps (or until you hit RPE 9-10).
The Pure Bodybuilding Program
23
WEEK 5
Exercise
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
k g Load and Reps
Trac in
Reps
SET 1
SET 2
SET
3
SET
4
Early
Last Set
Set RPE
RPE
Rest
Substitution
Substitution
Option 1
Option 2
Long-length Partials
Lying Leg Curl
(on all reps of the last
NOTES
Set the machine so that you get the biggest stretch possible at the bottom.
1-2
3
8-10
~7
~8
~1-2 min
Seated Leg Curl
Nordic Ham Curl
set)
Prevent your butt from popping up as you curl. Once you can't get to the full
squeeze, continue with partial reps on the last set.
Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press
N/A
2-4
3
8
~6-7
~6-7
~1-2 min
Belt Squat
High-Bar Back
Squat
without excessive back rounding. Control the negative and do a slight
pause at the bottom of each rep. Try to add a little weight each week at the
same rep count.
Lower #2
The RPE is intentionally low here because these will cause a lot of muscle
Paused Barbell
RDL
damage. Don't be tempted to go too heavy. 1 second pause at the bottom
N/A
2-3
2
8
~5-6
~6-7
~3-4 min
Paused DB RDL
Glute-Ham Raise
of each rep. To keep tension on the hamstrings, stop about 75% of the way
to full lockout on each rep (i.e. stay in the bottom 3/4 of the range of
motion).
A1: Machine Hip
Adduction
N/A
1
2
10-12
~7-8
~8
~0.5-1 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
Allow yourself to come up onto your toes and push your knees forward
past your toes. This is safe for the knees. If you feel knee pain doing them,
A2: Sissy Squat
N/A
1
2
10-12
~6-7
~6-7
~0.5-1 min
Leg Extension
Goblet Squat
though, feel free to go with a substitution. They may feel awkward at first,
but they're really underrated for the quads! Don't give up on them too
quickly.
Standing Calf
Calf Static Stretch (30
Raise
sec hold)
1
3
10-12
~7-8
~8
~1-2 min
Leg Press Calf
Press
1-2 second pause at the bottom of each rep. Instead of just going up onto
Donkey Calf Raise
your toes, think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
24
WEEK 5
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Warm-up
Sets
1-3
WORKING
SETS
3
Reps
8-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Exercise 2
N/A
1-3
2
8-12
~8
~9
~1-3 min
Arms & W eak Points
(optional)
Substitution
Option 1
Substitution
Option 2
See The Weak
See The Weak
Point Table for
Point Table for
sub options
sub options
See The Weak
See The Weak
Point Table for
Point Table for
sub options
sub options
NOTES
weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
Decide on your
weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
If your
v
z
,
,
starting with the weaker arm. Take the weaker arm to an RPE of 9-10. Then
match the reps with the other arm (stop once you've matched the reps,
even if the RPE is lower). If you don't have a size imbalance, do these both
arms at the same time.
If you ha e a left-right bicep si e imbalance do these 1 arm at a time
Bayesian Cable
Curl
Seated DB French
Press
Long-length Partials
(on all reps of the last
1
3
10-12
~7-8
~8
~1-2 min
DB Scott Curl
set)
N/A
1
3
10
~7-8
~8
~1-2 min
Bottom-2/3
Constant Tension
DB Incline Curl
N/A
1
2
12-15
~7-8
~8
~1-2 min
Preacher Curl
EZ-bar Skull
Crusher
Bottom-2/3 EZBar Curl
v
Place both palms under the head of a dumbbell and perform o erhead
DB Skull Crusher
. Feel a deep stretch on your triceps at the bottom. Avoid
pausing at the top of each rep.
extensions
. Don't squeeze all the way up to the top.
Keep your triceps firmly pinned against the pad as you curl. No pausing at
the top or bottom: constant tension on the biceps!
Stay in the bottom 2/3 of the curl
Spider Curl
wo ways you can do this: upright or bent over. Choose the one
that feels more comfortable for you. The main thing is that when you're in
the full squeeze, your shoulder should be positioned back behind your
torso.
There are t
Cable Triceps
Kickback
Cable Crunch
N/A
0
2
12-15
~7-8
~8
~1-2 min
Bench Dip
N/A
1
3
10-12
~7-8
~8
~1-2 min
Machine Crunch
DB Triceps
Kickback
Plate-Weighted
Crunch
Round your lower back as you crunch. Maintain a mind-muscle connection
with your 6-pack.
M an d atory R est D ay
The Pure Bodybuilding Program
25
BLOCK 2: 5-WEEK NOVELTY PHASE
WEEK 6
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Myo-reps
1-2
3
10-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
~9-10
10
~1-2 min
Cuffed BehindThe-Back Lateral
Raise
Lat-Focused
Lat Static Stretch (30
Cable Row
sec hold)
1
3
10-12
~9
10
~2-3 min
Substitution
Option 1
Cross-Body Cable
Y-Raise
Substitution
Option 2
DB Lateral Raise
Half-Kneeling 1-
Elbows-In 1-Arm
Arm Lat Pulldown
DB Row
NOTES
"Y" motion. Really try to connect with the middle
delt fibers as you sweep the weight up and out.
Raise the cables up in a
fixed position (don't lean forward on the
negative). Drive your elbows down and back to engage the lats. Keep your
elbows tucked in to your sides.
Keep your torso locked in a
° incline. Do a slight elbow tuck on the negative and
then flare as you push (assuming this doesn't bother your shoulders). Nice,
smooth reps here. No pausing at the top or bottom: constant tension on
the pecs!
Set the bench at a ~15
Low Incline DB
Upper #1
Press
N/A
2-3
3
Chest-Supported
T-Bar Row + Kelso
N/A
2
3
Shrug
8-10
8-10 +
4-6
~9
10
~2-3 min
Integrated Partials
Integrated
(on all sets)
1
3
12-15
~9
10
~2-3 min
~8-9
10
~1-2 min
Long-length Partials
(on all reps of the last
1
2
12-15
~9-10
10
~1-2 min
set)
Dual-Cable
Triceps Press
Machine Press
Barbell Press
Supported Row +
Kelso Shrug
Partials)
1-Arm Lat Pull-In
Low Incline
Machine Chest-
Bent-Over Cable
Pec Flye (w/
Low Incline
Do 8-10 reps as a normal T-Bar row driving your elbows back at roughly 45
Supported DB
and s
Row + Kelso
Shrug
Pec Deck (w/
DB Flye (w/
Integrated
Integrated
Partials)
Partials)
Wide-Grip Lat
Wide-Grip Band-
Pulldown
Assisted Pull-Up
1-2
3
10-12
~8-9
10
~2-3 min
Triceps Extension
(Bar)
queezing your shoulder blades together. Without resting, do another
4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together
without rowing all the way back with your arms).
°
floor, flye straight out and
down toward the floor. Stretch and squeeze the pecs! Stay locked in.
Lean forward until your torso is parallel with the
. Keep a mind-muscle connection with your
lats and try to prevent your biceps from taking over. Palpate (feel) your lats
with your other hand if that helps you connect with them better.
Pull the cable in from the side
j
Hold the cables without a handle and get them into position ust above
Overhead Cable
N/A
,
Incline Chest-
DB Skull Crusher
your shoulders (around chin level)
,
. Press the weight forward (straight out in
front of you) not up overhead like in a standard overhead triceps
extension
.
The Pure Bodybuilding Program
26
WEEK 6
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
N/A
1
3
Machine Hip
Lower #1
Adduction
Smith Machine
Squat
N/A
2-4
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
10-12
~9
10
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
4, 6, 8
SET 1
SET 2
SET 3
SET 4
~9
~9
~3-5 min
Machine Squat
DB Bulgarian Split
Squat
Long-length Partials
Leg Extension
(on all reps of the last
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
We're using a reverse pyramid on this exercise. Warm-up as usual to your
first working set for 4 reps. This first set will be your heaviest set. Then for
set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.
Set the seat bac
1-2
3
10-12
~9
10
~1-2 min
DB Step-Up
Reverse Nordic
set)
k as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative.
Feel your quads pulling apart on the negative.
j
Hold a dumbbell and perform a umping motion without actually leaving
DB Calf Jumps
N/A
1
3
12-15
~9-10
10
~1-2 min
Leg Press Calf
Standing Calf
Jumps
Raise
floor, using a slight knee bend, but mostly relying on your calves/ankles
to drive the "jump". I believe I built a lot of calf mass by doing jump rope;
the
these are meant to provide a similar stimulus, but with more tension.
Optional Rest Day
The Pure Bodybuilding Program
27
WEEK 6
Exercise
Tracking Load and Reps
Early
Last Set
Set RPE
RPE
10-12
~9
10
~2-3 min
3
10-12
~9
10
~1-2 min
1-2
3
8-10
~9
10
~2-3 min
N/A
2
3
8-10
~8-9
10
~2-3 min
N/A
1
2
10-12
~9-10
10
~1-2 min
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
1-2
3
N/A
2-3
Reps
SET 1
SET 2
SET 3
SET 4
Rest
Dual-Handle Lat
Pulldown (Midback + Lats)
Seated DB
Shoulder Press
Chest-Supported
Upper #2
Machine Row
Decline Machine
Chest Press
Concentration
Cable Curl
Cross-Body Cable
Y-Raise
Rear Delt 45°
Cable Flye
Long-length Partials
(on all reps of the last
set)
N/A
N/A
1
1
3
3
10-12
12-15
~9
~9-10
10
10
~2-3 min
~1-2 min
Substitution
Substitution
Option 1
Option 2
Overhand Lat
Pulldown
Pull-Up
NOTES
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
Seated Barbell
Standing DB
Slightly rotate the dumbbells in on the negative and flare your elbows out
Shoulder Press
Arnold Press
as you push.
Chest-Supported
T-Bar Row
Helms Row
Decline Smith
Decline Barbell
Machine Press
Press
DB Concentration
Curl
Machine Lateral
Raise
DB Preacher Curl
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Feel your pecs stretching apart on the negative. Mind-muscle connection
with lower pecs.
Place your working elbow against your knee and perform strict form curls.
Think about "drawing a sword" as you do the positive. Sweep your arm up,
DB Lateral Raise
out and across your body. It may take a few weeks to get used to these if
you haven't done them before, but once they click, they really click.
DB Rear Delt
Bent-Over Reverse
Swing
DB Flye
Pull with one arm at a time, bracing with your non-working hand against the
machine. Try to align your arm and the cable in a straight line at the bottom
of the flye.
The Pure Bodybuilding Program
28
WEEK 6
Exercise
Last-Set Intensity
Technique
Warm-up WORKING
Sets
SETS
Reps
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
Long-length Partials
Lying Leg Curl
(on all reps of the last
Set the machine so that you get the biggest stretch possible at the bottom.
1-2
3
8-10
~9
10
~1-2 min
Seated Leg Curl
Nordic Ham Curl
set)
Smith Machine
Lower #2
Reverse Lunge
N/A
NOTES
Prevent your butt from popping up as you curl. Once you can't get to the full
squeeze, continue with partial reps on the last set.
2-4
3
8
~8-9
~8-9
~1-2 min
DB Reverse Lunge
DB Walking Lunge
Set one leg back on the negative and then drive the weight up using your
front leg.
T
ry to minimize assistance from your back leg.
Cut out the top ~2
Glute-Ham Raise
N/A
2-3
3
8
~8-9
~9-10
~3-4 min
Nordic Ham Curl
Seated Leg Curl
Adduction
A2: Machine Hip
Abduction
N/A
1
3
10-12
~9-10
10
N/A
N/A
1
3
10-12
~9-10
10
N/A
Standing Calf
Calf Static Stretch (30
Raise
sec hold)
1
3
10-12
~9-10
10
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
Cable Hip
Abduction
Seated Calf Raise
Lateral Band Walk
Leg Press Calf
Press
of the ROM, where there will be minimal tension on
the hamstrings. Control the negative and squeeze your hamstrings to pull
yourself up
A1: Machine Hip
5%
!
Mind-muscle connection with your inner thighs.
thigh mass from the front
!
Push them hard
!
T
hese are great for adding
I
f possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep.
I
j
nstead of ust going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
29
WEEK 6
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Warm-up
Sets
1-3
WORKING
SETS
3
Reps
8-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Exercise 2
N/A
1-3
2
8-12
~9
~9-10
~1-3 min
Arms & W eak Points
(optional)
Slow-Eccentric
EZ-Bar Skull
N/A
1
3
10-12
~9-10
10
~1-2 min
1
3
10-12
~9-10
10
~1-2 min
Crusher
Slow-Eccentric
Bayesian Curl
Long-length Partials
(on all reps of the last
set)
Triceps Diverging
Pressdown (Long
N/A
1
2
12-15
~9-10
10
~1-2 min
N/A
0
2
12-15
~9-10
10
~1-2 min
Rope or 2 Ropes)
Reverse-Grip
Cable Curl
Roman Chair Leg
Raise
N/A
0
3
10-20
~9-10
10
~1-2 min
Substitution
Option 1
Substitution
Option 2
NOTES
See The Weak
See The Weak
Decide on your weak point using The Weak Point Table in your Hypertrophy
Point Table for
Point Table for
Handbook
sub options
sub options
See The Weak
See The Weak
If your weak point is feeling recovered (not sore or fatigued) then feel free
Point Table for
Point Table for
to hit Exercise 2
sub options
sub options
Slow-Eccentric DB
Slow-Eccentric DB
Skull Crusher
French Press
Slow-Eccentric DB
Slow-Eccentric DB
Incline Curl
Scott Curl
Cable Triceps
DB Triceps
Kickback
Kickback
Reverse-Grip EZ-
Reverse-Grip DB
Bar Curl
Curl
Hanging Leg
Raise
. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head.
When you extend, keep the bar back behind your eye line. Use the inside
(closer) grip option and allow the elbows to flare to a degree that feels
comfortable.
Use a 3-4 second negative and a slight pause at the bottom of each rep to
emphasize stretching your biceps.
Use two long ropes or one long rope. Lean slightly forward, flare your
elbows slightly out and keep your arms back in line with your torso. Then
do triceps pressdowns, getting a full, big squeeze at the bottom.
Grab a cable bar with your palms facing down and perform curls
,
work the back of your forearm brachialis and biceps
!
Allow your lower back to round as you curl your legs up
Reverse Crunch
. These will
. 10-20 reps is a
: just go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
broad range on purpose
M an d at o ry R est D ay
The Pure Bodybuilding Program
30
WEEK 7
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Myo-reps
1-2
3
10-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
~9-10
10
~1-2 min
Cuffed BehindThe-Back Lateral
Raise
Lat-Focused
Lat Static Stretch (30
Cable Row
sec hold)
1
3
10-12
~9
10
~2-3 min
Substitution
Option 1
Cross-Body Cable
Y-Raise
Substitution
Option 2
DB Lateral Raise
Half-Kneeling 1-
Elbows-In 1-Arm
Arm Lat Pulldown
DB Row
NOTES
"Y" motion. Really try to connect with the middle
delt fibers as you sweep the weight up and out.
Raise the cables up in a
fixed position (don't lean forward on the
negative). Drive your elbows down and back to engage the lats. Keep your
elbows tucked in to your sides.
Keep your torso locked in a
° incline. Do a slight elbow tuck on the negative and
then flare as you push (assuming this doesn't bother your shoulders). Nice,
smooth reps here. No pausing at the top or bottom: constant tension on
the pecs!
Set the bench at a ~15
Low Incline DB
Upper #1
Press
N/A
2-3
3
Chest-Supported
T-Bar Row + Kelso
N/A
2
3
Shrug
8-10
8-10 +
4-6
~9
10
~2-3 min
Integrated Partials
Integrated
(on all sets)
1
3
12-15
~9
10
~2-3 min
~8-9
10
~1-2 min
Long-length Partials
(on all reps of the last
1
2
12-15
~9-10
10
~1-2 min
set)
Dual-Cable
Triceps Press
Machine Press
Barbell Press
Supported Row +
Kelso Shrug
Partials)
1-Arm Lat Pull-In
Low Incline
Machine Chest-
Bent-Over Cable
Pec Flye (w/
Low Incline
Do 8-10 reps as a normal T-Bar row driving your elbows back at roughly 45
Supported DB
and s
Row + Kelso
Shrug
Pec Deck (w/
DB Flye (w/
Integrated
Integrated
Partials)
Partials)
Wide-Grip Lat
Wide-Grip Band-
Pulldown
Assisted Pull-Up
1-2
3
10-12
~8-9
10
~2-3 min
Triceps Extension
(Bar)
queezing your shoulder blades together. Without resting, do another
4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together
without rowing all the way back with your arms).
°
floor, flye straight out and
down toward the floor. Stretch and squeeze the pecs! Stay locked in.
Lean forward until your torso is parallel with the
. Keep a mind-muscle connection with your
lats and try to prevent your biceps from taking over. Palpate (feel) your lats
with your other hand if that helps you connect with them better.
Pull the cable in from the side
j
Hold the cables without a handle and get them into position ust above
Overhead Cable
N/A
,
Incline Chest-
DB Skull Crusher
your shoulders (around chin level)
,
. Press the weight forward (straight out in
front of you) not up overhead like in a standard overhead triceps
extension
.
The Pure Bodybuilding Program
31
WEEK 7
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
N/A
1
3
Machine Hip
Lower #1
Adduction
Smith Machine
Squat
N/A
2-4
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
10-12
~9
10
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
4, 6, 8
SET 1
SET 2
SET 3
SET 4
~9
~9
~3-5 min
Machine Squat
DB Bulgarian Split
Squat
Long-length Partials
Leg Extension
(on all reps of the last
NOTES
Lean forward over the machine to get a maximum stretch in your
hamstrings.
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
We're using a reverse pyramid on this exercise. Warm-up as usual to your
first working set for 4 reps. This first set will be your heaviest set. Then for
set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.
Set the seat bac
1-2
3
10-12
~9
10
~1-2 min
DB Step-Up
Reverse Nordic
set)
k as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative.
Feel your quads pulling apart on the negative.
j
Hold a dumbbell and perform a umping motion without actually leaving
DB Calf Jumps
N/A
1
3
12-15
~9-10
10
~1-2 min
Leg Press Calf
Standing Calf
Jumps
Raise
floor, using a slight knee bend, but mostly relying on your calves/ankles
to drive the "jump". I believe I built a lot of calf mass by doing jump rope;
the
these are meant to provide a similar stimulus, but with more tension.
Optional Rest Day
The Pure Bodybuilding Program
32
WEEK 7
Exercise
Tracking Load and Reps
Early
Last Set
Set RPE
RPE
10-12
~9
10
~2-3 min
3
10-12
~9
10
~1-2 min
1-2
3
8-10
~9
10
~2-3 min
N/A
2
3
8-10
~8-9
10
~2-3 min
N/A
1
2
10-12
~9-10
10
~1-2 min
Last-Set Intensity
Warm-up
WORKING
Technique
Sets
SETS
N/A
1-2
3
N/A
2-3
Reps
SET 1
SET 2
SET 3
SET 4
Rest
Dual-Handle Lat
Pulldown (Midback + Lats)
Seated DB
Shoulder Press
Chest-Supported
Upper #2
Machine Row
Decline Machine
Chest Press
Concentration
Cable Curl
Cross-Body Cable
Y-Raise
Rear Delt 45°
Cable Flye
Long-length Partials
(on all reps of the last
set)
N/A
N/A
1
1
3
3
10-12
12-15
~9
~9-10
10
10
~2-3 min
~1-2 min
Substitution
Substitution
Option 1
Option 2
Overhand Lat
Pulldown
Pull-Up
NOTES
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
Seated Barbell
Standing DB
Slightly rotate the dumbbells in on the negative and flare your elbows out
Shoulder Press
Arnold Press
as you push.
Chest-Supported
T-Bar Row
Helms Row
Decline Smith
Decline Barbell
Machine Press
Press
DB Concentration
Curl
Machine Lateral
Raise
DB Preacher Curl
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
Feel your pecs stretching apart on the negative. Mind-muscle connection
with lower pecs.
Place your working elbow against your knee and perform strict form curls.
Think about "drawing a sword" as you do the positive. Sweep your arm up,
DB Lateral Raise
out and across your body. It may take a few weeks to get used to these if
you haven't done them before, but once they click, they really click.
DB Rear Delt
Bent-Over Reverse
Swing
DB Flye
Pull with one arm at a time, bracing with your non-working hand against the
machine. Try to align your arm and the cable in a straight line at the bottom
of the flye.
The Pure Bodybuilding Program
33
WEEK 7
Exercise
Last-Set Intensity
Technique
Warm-up WORKING
Sets
SETS
Reps
SET 1
Tracking Load and Reps
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
Long-length Partials
Lying Leg Curl
(on all reps of the last
Set the machine so that you get the biggest stretch possible at the bottom.
1-2
3
8-10
~9
10
~1-2 min
Seated Leg Curl
Nordic Ham Curl
set)
Smith Machine
Lower #2
Reverse Lunge
N/A
NOTES
Prevent your butt from popping up as you curl. Once you can't get to the full
squeeze, continue with partial reps on the last set.
2-4
3
8
~8-9
~8-9
~1-2 min
DB Reverse Lunge
DB Walking Lunge
Set one leg back on the negative and then drive the weight up using your
front leg.
T
ry to minimize assistance from your back leg.
Cut out the top ~2
Glute-Ham Raise
N/A
2-3
3
8
~8-9
~9-10
~3-4 min
Nordic Ham Curl
Seated Leg Curl
Adduction
A2: Machine Hip
Abduction
N/A
1
3
10-12
~9-10
10
N/A
N/A
1
3
10-12
~9-10
10
N/A
Standing Calf
Calf Static Stretch (30
Raise
sec hold)
1
3
10-12
~9-10
10
~1-2 min
Cable Hip
Copenhagen Hip
Adduction
Adduction
Cable Hip
Abduction
Seated Calf Raise
Lateral Band Walk
Leg Press Calf
Press
of the ROM, where there will be minimal tension on
the hamstrings. Control the negative and squeeze your hamstrings to pull
yourself up
A1: Machine Hip
5%
!
Mind-muscle connection with your inner thighs.
thigh mass from the front
!
Push them hard
!
T
hese are great for adding
I
f possible, use pads to increase the range of motion on the machine. Lean
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep.
I
j
nstead of ust going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
34
WEEK 7
Exercise
Weak Point
Exercise 1
Last-Set Intensity
Technique
N/A
Warm-up
Sets
1-3
WORKING
SETS
3
Reps
8-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
Last Set
RPE
~9-10
Rest
~1-3 min
Weak Point
Exercise 2
N/A
1-3
2
8-12
~9
~9-10
~1-3 min
Arms & W eak Points
(optional)
Slow-Eccentric
EZ-Bar Skull
N/A
1
3
10-12
~9-10
10
~1-2 min
1
3
10-12
~9-10
10
~1-2 min
Crusher
Slow-Eccentric
Bayesian Curl
Long-length Partials
(on all reps of the last
set)
Triceps Diverging
Pressdown (Long
N/A
1
2
12-15
~9-10
10
~1-2 min
N/A
0
2
12-15
~9-10
10
~1-2 min
Rope or 2 Ropes)
Reverse-Grip
Cable Curl
Roman Chair Leg
Raise
N/A
0
3
10-20
~9-10
10
~1-2 min
Substitution
Option 1
Substitution
Option 2
NOTES
See The Weak
See The Weak
Decide on your weak point using The Weak Point Table in your Hypertrophy
Point Table for
Point Table for
Handbook
sub options
sub options
See The Weak
See The Weak
If your weak point is feeling recovered (not sore or fatigued) then feel free
Point Table for
Point Table for
to hit Exercise 2
sub options
sub options
Slow-Eccentric DB
Slow-Eccentric DB
Skull Crusher
French Press
Slow-Eccentric DB
Slow-Eccentric DB
Incline Curl
Scott Curl
Cable Triceps
DB Triceps
Kickback
Kickback
Reverse-Grip EZ-
Reverse-Grip DB
Bar Curl
Curl
Hanging Leg
Raise
. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head.
When you extend, keep the bar back behind your eye line. Use the inside
(closer) grip option and allow the elbows to flare to a degree that feels
comfortable.
Use a 3-4 second negative and a slight pause at the bottom of each rep to
emphasize stretching your biceps.
Use two long ropes or one long rope. Lean slightly forward, flare your
elbows slightly out and keep your arms back in line with your torso. Then
do triceps pressdowns, getting a full, big squeeze at the bottom.
Grab a cable bar with your palms facing down and perform curls
,
work the back of your forearm brachialis and biceps
!
Allow your lower back to round as you curl your legs up
Reverse Crunch
. These will
. 10-20 reps is a
: just go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
broad range on purpose
M an d at o ry R est D ay
The Pure Bodybuilding Program
35
WEEK 8
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Cuffed BehindThe-Back Lateral
Raise
Myo-reps
1-2
3
10-12
Lat-Focused
Cable Row
Lat Static Stretch (30
sec hold)
Upper #1
Low Incline DB
Press
N/A
Chest-Supported
T-Bar Row + Kelso
Shrug
N/A
Bent-Over Cable
Pec Flye (w/
Integrated
Partials)
Integrated Partials
(on all sets)
1-Arm Lat Pull-In
Long-length Partials
(on all reps of the last
set)
Dual-Cable
Triceps Press
N/A
1
2-3
2
1
1
1-2
3
3
3
3
2
3
10-12
8-10
8-10 +
4-6
12-15
12-15
10-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~9-10
10
~1-2 min
Cross-Body Cable
Y-Raise
DB Lateral Raise
Raise the cables up in a "Y" motion. Really try to connect with the middle
delt fibers as you sweep the weight up and out.
~2-3 min
Half-Kneeling 1Arm Lat Pulldown
Elbows-In 1-Arm
DB Row
Keep your torso locked in a fixed position (don't lean forward on the
negative). Drive your elbows down and back to engage the lats. Keep your
elbows tucked in to your sides.
~9
~9
~9
~8-9
~9-10
~8-9
10
10
10
10
10
10
~2-3 min
Low Incline
Machine Press
Low Incline
Barbell Press
Set the bench at a ~15° incline. Do a slight elbow tuck on the negative and
then flare as you push (assuming this doesn't bother your shoulders). Nice,
smooth reps here. No pausing at the top or bottom: constant tension on
the pecs!
~2-3 min
Machine ChestSupported Row +
Kelso Shrug
Incline ChestSupported DB
Row + Kelso
Shrug
Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly 45°
and squeezing your shoulder blades together. Without resting, do another
4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together
without rowing all the way back with your arms).
~1-2 min
Pec Deck (w/
Integrated
Partials)
DB Flye (w/
Integrated
Partials)
Lean forward until your torso is parallel with the floor, flye straight out and
down toward the floor. Stretch and squeeze the pecs! Stay locked in.
~1-2 min
Wide-Grip Lat
Pulldown
Wide-Grip BandAssisted Pull-Up
Pull the cable in from the side. Keep a mind-muscle connection with your
lats and try to prevent your biceps from taking over. Palpate (feel) your lats
with your other hand if that helps you connect with them better.
~2-3 min
Overhead Cable
Triceps Extension
(Bar)
DB Skull Crusher
Hold the cables without a handle and get them into position just above
your shoulders (around chin level). Press the weight forward (straight out in
front of you), not up overhead like in a standard overhead triceps
extension.
The Pure Bodybuilding Program
36
Lower #1
WEEK 8
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
Machine Hip
Adduction
N/A
1
3
Smith Machine
Squat
N/A
Leg Extension
Long-length Partials
(on all reps of the last
set)
DB Calf Jumps
N/A
2-4
1-2
1
3
3
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
10-12
~9
10
~1-2 min
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
DB Bulgarian Split
Squat
We're using a reverse pyramid on this exercise. Warm-up as usual to your
first working set for 4 reps. This first set will be your heaviest set. Then for
set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.
Reverse Nordic
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
Standing Calf
Raise
Hold a dumbbell and perform a jumping motion without actually leaving
the floor, using a slight knee bend, but mostly relying on your calves/ankles
to drive the "jump". I believe I built a lot of calf mass by doing jump rope;
these are meant to provide a similar stimulus, but with more tension.
4, 6, 8
10-12
12-15
SET 1
SET 2
SET 3
SET 4
~9
~9
~9-10
~9
10
10
~3-5 min
~1-2 min
~1-2 min
Machine Squat
DB Step-Up
Leg Press Calf
Jumps
NOTES
Optional Rest Day
The Pure Bodybuilding Program
37
Upper #2
WEEK 8
Last Set
Set RPE
RPE
10-12
~9
10
3
10-12
~9
1-2
3
8-10
N/A
2
3
N/A
1
2
Warm-up
WORKING
Technique
Sets
SETS
Dual-Handle Lat
Pulldown (Midback + Lats)
N/A
1-2
3
Seated DB
Shoulder Press
N/A
2-3
Chest-Supported
Machine Row
Long-length Partials
(on all reps of the last
set)
Decline Machine
Chest Press
Concentration
Cable Curl
Exercise
Cross-Body Cable
Y-Raise
Rear Delt 45°
Cable Flye
Tracking Load and Reps
Early
Last-Set Intensity
N/A
N/A
1
1
3
3
Substitution
Substitution
Option 1
Option 2
~2-3 min
Overhand Lat
Pulldown
Pull-Up
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
10
~1-2 min
Seated Barbell
Shoulder Press
Standing DB
Arnold Press
Slightly rotate the dumbbells in on the negative and flare your elbows out
as you push.
~9
10
~2-3 min
Chest-Supported
T-Bar Row
Helms Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
8-10
~8-9
10
~2-3 min
Decline Smith
Machine Press
Decline Barbell
Press
Feel your pecs stretching apart on the negative. Mind-muscle connection
with lower pecs.
10-12
~9-10
10
~1-2 min
DB Concentration
Curl
DB Preacher Curl
Place your working elbow against your knee and perform strict form curls.
~2-3 min
Machine Lateral
Raise
DB Lateral Raise
Think about "drawing a sword" as you do the positive. Sweep your arm up,
out and across your body. It may take a few weeks to get used to these if
you haven't done them before, but once they click, they really click.
~1-2 min
DB Rear Delt
Swing
Bent-Over Reverse
DB Flye
Pull with one arm at a time, bracing with your non-working hand against the
machine. Try to align your arm and the cable in a straight line at the bottom
of the flye.
Reps
SET 1
10-12
12-15
SET 2
SET 3
SET 4
~9
~9-10
10
10
Rest
NOTES
The Pure Bodybuilding Program
38
Lower #2
WEEK 8
Tracking Load and Reps
SET 2
SET 3
SET 4
Exercise
Last-Set Intensity
Technique
Lying Leg Curl
Long-length Partials
(on all reps of the last
set)
1-2
3
8-10
~9
10
~1-2 min
Smith Machine
Reverse Lunge
N/A
2-4
3
8
~8-9
~8-9
~1-2 min
Warm-up WORKING
Sets
SETS
Reps
SET 1
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
Seated Leg Curl
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl. Once you can't get to the full
squeeze, continue with partial reps on the last set.
DB Reverse Lunge
DB Walking Lunge
Set one leg back on the negative and then drive the weight up using your
front leg. Try to minimize assistance from your back leg.
Glute-Ham Raise
N/A
2-3
3
8
~8-9
~9-10
~3-4 min
Nordic Ham Curl
Seated Leg Curl
Cut out the top ~25% of the ROM, where there will be minimal tension on
the hamstrings. Control the negative and squeeze your hamstrings to pull
yourself up!
A1: Machine Hip
Adduction
N/A
1
3
10-12
~9-10
10
N/A
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
A2: Machine Hip
Abduction
N/A
1
3
10-12
~9-10
10
N/A
Cable Hip
Abduction
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
Standing Calf
Raise
Calf Static Stretch (30
sec hold)
Seated Calf Raise
Leg Press Calf
Press
1
3
10-12
~9-10
10
~1-2 min
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
39
WEEK 8
Exercise
Weak Point
Exercise 1
Arms & W eak Points
Weak Point
Exercise 2
(optional)
Last-Set Intensity
Technique
N/A
N/A
Warm-up
Sets
1-3
1-3
WORKING
SETS
3
2
Reps
8-12
8-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
~9
Last Set
RPE
~9-10
~9-10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
Decide on your weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
If your weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
Slow-Eccentric
EZ-Bar Skull
Crusher
N/A
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Skull Crusher
Slow-Eccentric DB
French Press
Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head.
When you extend, keep the bar back behind your eye line. Use the inside
(closer) grip option and allow the elbows to flare to a degree that feels
comfortable.
Slow-Eccentric
Bayesian Curl
Long-length Partials
(on all reps of the last
set)
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Incline Curl
Slow-Eccentric DB
Scott Curl
Use a 3-4 second negative and a slight pause at the bottom of each rep to
emphasize stretching your biceps.
DB Triceps
Kickback
Use two long ropes or one long rope. Lean slightly forward, flare your
elbows slightly out and keep your arms back in line with your torso. Then
do triceps pressdowns, getting a full, big squeeze at the bottom.
Reverse-Grip DB
Curl
Grab a cable bar with your palms facing down and perform curls. These will
work the back of your forearm, brachialis and biceps!
Reverse Crunch
Allow your lower back to round as you curl your legs up. 10-20 reps is a
broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
Triceps Diverging
Pressdown (Long
Rope or 2 Ropes)
N/A
1
2
12-15
~9-10
10
~1-2 min
Cable Triceps
Kickback
Reverse-Grip
Cable Curl
N/A
0
2
12-15
~9-10
10
~1-2 min
Reverse-Grip EZBar Curl
~1-2 min
Hanging Leg
Raise
Roman Chair Leg
Raise
N/A
0
3
10-20
~9-10
10
M an d at o ry R est D ay
The Pure Bodybuilding Program
40
WEEK 9
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Cuffed BehindThe-Back Lateral
Raise
Myo-reps
1-2
3
10-12
Lat-Focused
Cable Row
Lat Static Stretch (30
sec hold)
Upper #1
Low Incline DB
Press
N/A
Chest-Supported
T-Bar Row + Kelso
Shrug
N/A
Bent-Over Cable
Pec Flye (w/
Integrated
Partials)
Integrated Partials
(on all sets)
1-Arm Lat Pull-In
Long-length Partials
(on all reps of the last
set)
Dual-Cable
Triceps Press
N/A
1
2-3
2
1
1
1-2
3
3
3
3
2
3
10-12
8-10
8-10 +
4-6
12-15
12-15
10-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~9-10
10
~1-2 min
Cross-Body Cable
Y-Raise
DB Lateral Raise
Raise the cables up in a "Y" motion. Really try to connect with the middle
delt fibers as you sweep the weight up and out.
~2-3 min
Half-Kneeling 1Arm Lat Pulldown
Elbows-In 1-Arm
DB Row
Keep your torso locked in a fixed position (don't lean forward on the
negative). Drive your elbows down and back to engage the lats. Keep your
elbows tucked in to your sides.
~9
~9
~9
~8-9
~9-10
~8-9
10
10
10
10
10
10
~2-3 min
Low Incline
Machine Press
Low Incline
Barbell Press
Set the bench at a ~15° incline. Do a slight elbow tuck on the negative and
then flare as you push (assuming this doesn't bother your shoulders). Nice,
smooth reps here. No pausing at the top or bottom: constant tension on
the pecs!
~2-3 min
Machine ChestSupported Row +
Kelso Shrug
Incline ChestSupported DB
Row + Kelso
Shrug
Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly 45°
and squeezing your shoulder blades together. Without resting, do another
4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together
without rowing all the way back with your arms).
~1-2 min
Pec Deck (w/
Integrated
Partials)
DB Flye (w/
Integrated
Partials)
Lean forward until your torso is parallel with the floor, flye straight out and
down toward the floor. Stretch and squeeze the pecs! Stay locked in.
~1-2 min
Wide-Grip Lat
Pulldown
Wide-Grip BandAssisted Pull-Up
Pull the cable in from the side. Keep a mind-muscle connection with your
lats and try to prevent your biceps from taking over. Palpate (feel) your lats
with your other hand if that helps you connect with them better.
~2-3 min
Overhead Cable
Triceps Extension
(Bar)
DB Skull Crusher
Hold the cables without a handle and get them into position just above
your shoulders (around chin level). Press the weight forward (straight out in
front of you), not up overhead like in a standard overhead triceps
extension.
The Pure Bodybuilding Program
41
Lower #1
WEEK 9
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
Machine Hip
Adduction
N/A
1
3
Smith Machine
Squat
N/A
Leg Extension
Long-length Partials
(on all reps of the last
set)
DB Calf Jumps
N/A
2-4
1-2
1
3
3
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
10-12
~9
10
~1-2 min
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
DB Bulgarian Split
Squat
We're using a reverse pyramid on this exercise. Warm-up as usual to your
first working set for 4 reps. This first set will be your heaviest set. Then for
set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.
Reverse Nordic
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
Standing Calf
Raise
Hold a dumbbell and perform a jumping motion without actually leaving
the floor, using a slight knee bend, but mostly relying on your calves/ankles
to drive the "jump". I believe I built a lot of calf mass by doing jump rope;
these are meant to provide a similar stimulus, but with more tension.
4, 6, 8
10-12
12-15
SET 1
SET 2
SET 3
SET 4
~9
~9
~9-10
~9
10
10
~3-5 min
~1-2 min
~1-2 min
Machine Squat
DB Step-Up
Leg Press Calf
Jumps
NOTES
Optional Rest Day
The Pure Bodybuilding Program
42
Upper #2
WEEK 9
Last Set
Set RPE
RPE
10-12
~9
10
3
10-12
~9
1-2
3
8-10
N/A
2
3
N/A
1
2
Warm-up
WORKING
Technique
Sets
SETS
Dual-Handle Lat
Pulldown (Midback + Lats)
N/A
1-2
3
Seated DB
Shoulder Press
N/A
2-3
Chest-Supported
Machine Row
Long-length Partials
(on all reps of the last
set)
Decline Machine
Chest Press
Concentration
Cable Curl
Exercise
Cross-Body Cable
Y-Raise
Rear Delt 45°
Cable Flye
Tracking Load and Reps
Early
Last-Set Intensity
N/A
N/A
1
1
3
3
Substitution
Substitution
Option 1
Option 2
~2-3 min
Overhand Lat
Pulldown
Pull-Up
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
10
~1-2 min
Seated Barbell
Shoulder Press
Standing DB
Arnold Press
Slightly rotate the dumbbells in on the negative and flare your elbows out
as you push.
~9
10
~2-3 min
Chest-Supported
T-Bar Row
Helms Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
8-10
~8-9
10
~2-3 min
Decline Smith
Machine Press
Decline Barbell
Press
Feel your pecs stretching apart on the negative. Mind-muscle connection
with lower pecs.
10-12
~9-10
10
~1-2 min
DB Concentration
Curl
DB Preacher Curl
Place your working elbow against your knee and perform strict form curls.
~2-3 min
Machine Lateral
Raise
DB Lateral Raise
Think about "drawing a sword" as you do the positive. Sweep your arm up,
out and across your body. It may take a few weeks to get used to these if
you haven't done them before, but once they click, they really click.
~1-2 min
DB Rear Delt
Swing
Bent-Over Reverse
DB Flye
Pull with one arm at a time, bracing with your non-working hand against the
machine. Try to align your arm and the cable in a straight line at the bottom
of the flye.
Reps
SET 1
10-12
12-15
SET 2
SET 3
SET 4
~9
~9-10
10
10
Rest
NOTES
The Pure Bodybuilding Program
43
Lower #2
WEEK 9
Tracking Load and Reps
SET 2
SET 3
SET 4
Exercise
Last-Set Intensity
Technique
Lying Leg Curl
Long-length Partials
(on all reps of the last
set)
1-2
3
8-10
~9
10
~1-2 min
Smith Machine
Reverse Lunge
N/A
2-4
3
8
~8-9
~8-9
~1-2 min
Warm-up WORKING
Sets
SETS
Reps
SET 1
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
Seated Leg Curl
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl. Once you can't get to the full
squeeze, continue with partial reps on the last set.
DB Reverse Lunge
DB Walking Lunge
Set one leg back on the negative and then drive the weight up using your
front leg. Try to minimize assistance from your back leg.
Glute-Ham Raise
N/A
2-3
3
8
~8-9
~9-10
~3-4 min
Nordic Ham Curl
Seated Leg Curl
Cut out the top ~25% of the ROM, where there will be minimal tension on
the hamstrings. Control the negative and squeeze your hamstrings to pull
yourself up!
A1: Machine Hip
Adduction
N/A
1
3
10-12
~9-10
10
N/A
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
A2: Machine Hip
Abduction
N/A
1
3
10-12
~9-10
10
N/A
Cable Hip
Abduction
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
Standing Calf
Raise
Calf Static Stretch (30
sec hold)
Seated Calf Raise
Leg Press Calf
Press
1
3
10-12
~9-10
10
~1-2 min
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
44
WEEK 9
Exercise
Weak Point
Exercise 1
Arms & W eak Points
Weak Point
Exercise 2
(optional)
Last-Set Intensity
Technique
N/A
N/A
Warm-up
Sets
1-3
1-3
WORKING
SETS
3
2
Reps
8-12
8-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
~9
Last Set
RPE
~9-10
~9-10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
Decide on your weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
If your weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
Slow-Eccentric
EZ-Bar Skull
Crusher
N/A
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Skull Crusher
Slow-Eccentric DB
French Press
Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head.
When you extend, keep the bar back behind your eye line. Use the inside
(closer) grip option and allow the elbows to flare to a degree that feels
comfortable.
Slow-Eccentric
Bayesian Curl
Long-length Partials
(on all reps of the last
set)
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Incline Curl
Slow-Eccentric DB
Scott Curl
Use a 3-4 second negative and a slight pause at the bottom of each rep to
emphasize stretching your biceps.
DB Triceps
Kickback
Use two long ropes or one long rope. Lean slightly forward, flare your
elbows slightly out and keep your arms back in line with your torso. Then
do triceps pressdowns, getting a full, big squeeze at the bottom.
Reverse-Grip DB
Curl
Grab a cable bar with your palms facing down and perform curls. These will
work the back of your forearm, brachialis and biceps!
Reverse Crunch
Allow your lower back to round as you curl your legs up. 10-20 reps is a
broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
Triceps Diverging
Pressdown (Long
Rope or 2 Ropes)
N/A
1
2
12-15
~9-10
10
~1-2 min
Cable Triceps
Kickback
Reverse-Grip
Cable Curl
N/A
0
2
12-15
~9-10
10
~1-2 min
Reverse-Grip EZBar Curl
~1-2 min
Hanging Leg
Raise
Roman Chair Leg
Raise
N/A
0
3
10-20
~9-10
10
M an d at o ry R est D ay
The Pure Bodybuilding Program
45
WEEK 10
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Cuffed BehindThe-Back Lateral
Raise
Myo-reps
1-2
3
10-12
Lat-Focused
Cable Row
Lat Static Stretch (30
sec hold)
Upper # 1
Low Incline DB
Press
N/A
Chest-Supported
T-Bar Row + Kelso
Shrug
N/A
Bent-Over Cable
Pec Flye (w/
Integrated
Partials)
Integrated Partials
(on all sets)
1-Arm Lat Pull-In
Long-length Partials
(on all reps of the last
set)
Dual-Cable
Triceps Press
N/A
1
2-3
2
1
1
1-2
3
3
3
3
2
3
10-12
8-10
8-10 +
4-6
12-15
12-15
10-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~9-10
10
~1-2 min
Cross-Body Cable
Y-Raise
DB Lateral Raise
Raise the cables up in a "Y" motion. Really try to connect with the middle
delt fibers as you sweep the weight up and out.
~2-3 min
Half-Kneeling 1Arm Lat Pulldown
Elbows-In 1-Arm
DB Row
Keep your torso locked in a fixed position (don't lean forward on the
negative). Drive your elbows down and back to engage the lats. Keep your
elbows tucked in to your sides.
~9
~9
~9
~8-9
~9-10
~8-9
10
10
10
10
10
10
~2-3 min
Low Incline
Machine Press
Low Incline
Barbell Press
Set the bench at a ~15° incline. Do a slight elbow tuck on the negative and
then flare as you push (assuming this doesn't bother your shoulders). Nice,
smooth reps here. No pausing at the top or bottom: constant tension on
the pecs!
~2-3 min
Machine ChestSupported Row +
Kelso Shrug
Incline ChestSupported DB
Row + Kelso
Shrug
Do 8-10 reps as a normal T-Bar row, driving your elbows back at roughly 45°
and squeezing your shoulder blades together. Without resting, do another
4-6 reps as Kelso Shrugs (just squeeze your shoulder blades together
without rowing all the way back with your arms).
~1-2 min
Pec Deck (w/
Integrated
Partials)
DB Flye (w/
Integrated
Partials)
Lean forward until your torso is parallel with the floor, flye straight out and
down toward the floor. Stretch and squeeze the pecs! Stay locked in.
~1-2 min
Wide-Grip Lat
Pulldown
Wide-Grip BandAssisted Pull-Up
Pull the cable in from the side. Keep a mind-muscle connection with your
lats and try to prevent your biceps from taking over. Palpate (feel) your lats
with your other hand if that helps you connect with them better.
~2-3 min
Overhead Cable
Triceps Extension
(Bar)
DB Skull Crusher
Hold the cables without a handle and get them into position just above
your shoulders (around chin level). Press the weight forward (straight out in
front of you), not up overhead like in a standard overhead triceps
extension.
The Pure Bodybuilding Program
46
Lower # 1
WEEK 10
Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING
SETS
Reps
Seated Leg Curl
N/A
1-2
3
Machine Hip
Adduction
N/A
1
3
Smith Machine
Squat
N/A
Leg Extension
Long-length Partials
(on all reps of the last
set)
DB Calf Jumps
N/A
2-4
1-2
1
3
3
3
Tracking Load and Reps
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-10
~9
10
~2-3 min
Lying Leg Curl
Nordic Ham Curl
Lean forward over the machine to get a maximum stretch in your
hamstrings.
10-12
~9
10
~1-2 min
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
DB Bulgarian Split
Squat
We're using a reverse pyramid on this exercise. Warm-up as usual to your
first working set for 4 reps. This first set will be your heaviest set. Then for
set 2, drop the weight back ~10-15% and do 6 reps. Then for set 3, drop the
weight back another 10-15% and do 8 reps.
Reverse Nordic
Set the seat back as far as it will go while still feeling comfortable. Grab the
handles as hard as you can to pull your butt down into the seat. Use a 2-3
second negative. Feel your quads pulling apart on the negative.
Standing Calf
Raise
Hold a dumbbell and perform a jumping motion without actually leaving
the floor, using a slight knee bend, but mostly relying on your calves/ankles
to drive the "jump". I believe I built a lot of calf mass by doing jump rope;
these are meant to provide a similar stimulus, but with more tension.
4, 6, 8
10-12
12-15
SET 1
SET 2
SET 3
SET 4
~9
~9
~9-10
~9
10
10
~3-5 min
~1-2 min
~1-2 min
Machine Squat
DB Step-Up
Leg Press Calf
Jumps
NOTES
Optional Rest Day
The Pure Bodybuilding Program
47
Upper #2
WEEK 10
Last Set
Set RPE
RPE
10-12
~9
10
3
10-12
~9
1-2
3
8-10
N/A
2
3
N/A
1
2
Warm-up
WORKING
Technique
Sets
SETS
Dual-Handle Lat
Pulldown (Midback + Lats)
N/A
1-2
3
Seated DB
Shoulder Press
N/A
2-3
Chest-Supported
Machine Row
Long-length Partials
(on all reps of the last
set)
Decline Machine
Chest Press
Concentration
Cable Curl
Exercise
Cross-Body Cable
Y-Raise
Rear Delt 45°
Cable Flye
Tracking Load and Reps
Early
Last-Set Intensity
N/A
N/A
1
1
3
3
Substitution
Substitution
Option 1
Option 2
~2-3 min
Overhand Lat
Pulldown
Pull-Up
Lean back by ~15° and drive your elbows down as you squeeze your
shoulder blades together. This should feel like a mix of lats and mid-traps.
10
~1-2 min
Seated Barbell
Shoulder Press
Standing DB
Arnold Press
Slightly rotate the dumbbells in on the negative and flare your elbows out
as you push.
~9
10
~2-3 min
Chest-Supported
T-Bar Row
Helms Row
Flare elbows out at roughly 45° and squeeze your shoulder blades together
hard at the top of each rep.
8-10
~8-9
10
~2-3 min
Decline Smith
Machine Press
Decline Barbell
Press
Feel your pecs stretching apart on the negative. Mind-muscle connection
with lower pecs.
10-12
~9-10
10
~1-2 min
DB Concentration
Curl
DB Preacher Curl
Place your working elbow against your knee and perform strict form curls.
~2-3 min
Machine Lateral
Raise
DB Lateral Raise
Think about "drawing a sword" as you do the positive. Sweep your arm up,
out and across your body. It may take a few weeks to get used to these if
you haven't done them before, but once they click, they really click.
~1-2 min
DB Rear Delt
Swing
Bent-Over Reverse
DB Flye
Pull with one arm at a time, bracing with your non-working hand against the
machine. Try to align your arm and the cable in a straight line at the bottom
of the flye.
Reps
SET 1
10-12
12-15
SET 2
SET 3
SET 4
~9
~9-10
10
10
Rest
NOTES
The Pure Bodybuilding Program
48
Lower #2
WEEK 10
Tracking Load and Reps
SET 2
SET 3
SET 4
Exercise
Last-Set Intensity
Technique
Lying Leg Curl
Long-length Partials
(on all reps of the last
set)
1-2
3
8-10
~9
10
~1-2 min
Smith Machine
Reverse Lunge
N/A
2-4
3
8
~8-9
~8-9
~1-2 min
Warm-up WORKING
Sets
SETS
Reps
SET 1
Early
Set RPE
Last Set
RPE
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
Seated Leg Curl
Nordic Ham Curl
Set the machine so that you get the biggest stretch possible at the bottom.
Prevent your butt from popping up as you curl. Once you can't get to the full
squeeze, continue with partial reps on the last set.
DB Reverse Lunge
DB Walking Lunge
Set one leg back on the negative and then drive the weight up using your
front leg. Try to minimize assistance from your back leg.
Glute-Ham Raise
N/A
2-3
3
8
~8-9
~9-10
~3-4 min
Nordic Ham Curl
Seated Leg Curl
Cut out the top ~25% of the ROM, where there will be minimal tension on
the hamstrings. Control the negative and squeeze your hamstrings to pull
yourself up!
A1: Machine Hip
Adduction
N/A
1
3
10-12
~9-10
10
N/A
Cable Hip
Adduction
Copenhagen Hip
Adduction
Mind-muscle connection with your inner thighs. These are great for adding
thigh mass from the front! Push them hard!
A2: Machine Hip
Abduction
N/A
1
3
10-12
~9-10
10
N/A
Cable Hip
Abduction
Lateral Band Walk
If possible, use pads to increase the range of motion on the machine. Lean
Standing Calf
Raise
Calf Static Stretch (30
sec hold)
Seated Calf Raise
Leg Press Calf
Press
1
3
10-12
~9-10
10
~1-2 min
forward and grab onto the machine rails to stretch the glutes further.
1-2 second pause at the bottom of each rep. Instead of just going up onto
your toes, think about rolling your ankle back and forth on the balls of your
feet.
The Pure Bodybuilding Program
49
WEEK 10
Exercise
Weak Point
Exercise 1
Arms & W eak Points
Weak Point
Exercise 2
(optional)
Last-Set Intensity
Technique
N/A
N/A
Warm-up
Sets
1-3
1-3
WORKING
SETS
3
2
Reps
8-12
8-12
Tracking Load and Reps
SET 1
SET 2
SET 3
SET 4
Early
Set RPE
~9
~9
Last Set
RPE
~9-10
~9-10
Rest
Substitution
Option 1
Substitution
Option 2
NOTES
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
Decide on your weak point using The Weak Point Table in your Hypertrophy
Handbook. Perform ONE of the exercises listed under Exercise 1 for the
sets and reps provided here.
~1-3 min
See The Weak
Point Table for
sub options
See The Weak
Point Table for
sub options
If your weak point is feeling recovered (not sore or fatigued) then feel free
to hit Exercise 2. If your weak point is feeling tired or sore, do not perform
the second weak point exercise this week.
Slow-Eccentric
EZ-Bar Skull
Crusher
N/A
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Skull Crusher
Slow-Eccentric DB
French Press
Use a 3-4 second negative. Arc the EZ-bar slightly back behind your head.
When you extend, keep the bar back behind your eye line. Use the inside
(closer) grip option and allow the elbows to flare to a degree that feels
comfortable.
Slow-Eccentric
Bayesian Curl
Long-length Partials
(on all reps of the last
set)
1
3
10-12
~9-10
10
~1-2 min
Slow-Eccentric DB
Incline Curl
Slow-Eccentric DB
Scott Curl
Use a 3-4 second negative and a slight pause at the bottom of each rep to
emphasize stretching your biceps.
DB Triceps
Kickback
Use two long ropes or one long rope. Lean slightly forward, flare your
elbows slightly out and keep your arms back in line with your torso. Then
do triceps pressdowns, getting a full, big squeeze at the bottom.
Reverse-Grip DB
Curl
Grab a cable bar with your palms facing down and perform curls. These will
work the back of your forearm, brachialis and biceps!
Reverse Crunch
Allow your lower back to round as you curl your legs up. 10-20 reps is a
broad range on purpose: just go until you hit RPE 9-10 (0-1 reps shy of
failure) with controlled form.
Triceps Diverging
Pressdown (Long
Rope or 2 Ropes)
N/A
1
2
12-15
~9-10
10
~1-2 min
Cable Triceps
Kickback
Reverse-Grip
Cable Curl
N/A
0
2
12-15
~9-10
10
~1-2 min
Reverse-Grip EZBar Curl
~1-2 min
Hanging Leg
Raise
Roman Chair Leg
Raise
N/A
0
3
10-20
~9-10
10
M an d at o ry R est D ay
The Pure Bodybuilding Program
50